10min @ 85rpm, from 40 to 73 % FTP
3x 4min @ 88 % FTP, 2min @ 53 % FTP
6min @ 70rpm, from 86 to 89 % FTP
3min @ 85rpm, 53 % FTP
6min @ 85rpm, from 89 to 86 % FTP
3min @ 85rpm, 53 % FTP
6min @ 100rpm, from 89 to 72 % FTP
5x 1min 30sec @ 85rpm, 73 % FTP, 30sec @ 65rpm, 73 % FTP
5min @ 85rpm, from 60 to 40 % FTP
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10min @ 85rpm, from 40 to 73 % FTP 3x 4min @ 88 % FTP, 2min @ 53 % FTP 6min @ 70rpm, from 86 to 89 % FTP 3min @ 85rpm, 53 % FTP 6min @ 85rpm, from 89 to 86 % FTP 3min @ 85rpm, 53 % FTP 6min @ 100rpm, from 89 to 72 % FTP 5x 1min 30sec @ 85rpm, 73 % FTP, 30sec @ 65rpm, 73 % FTP 5min @ 85rpm, from 60 to 40 % FTP Workout overview Duration: 1h 7m
Stress points: 64
Zone distribution Z1: 23m
Z2: 15m
Z3: 29m
Z4: -
Z5: -
Z6: -
Tempo training: The goal of this training is to spend time in Zone 3, an intensity where the use of sugar and fats as fuel is equal. Time spent in this zone increases muscle glycogen storages.
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