Zwift workouts: FTP Builder » Week 4 » Day 1 - Foundation

8min @ 85rpm, from 40 to 73% FTP

8min @ 95rpm, 73% FTP

1min @ 85rpm, 53% FTP

4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP

1min @ 85rpm, 53% FTP

2min @ 90rpm, 73% FTP

2min @ 95rpm, 73% FTP

4min @ 100rpm, 73% FTP

1min @ 85rpm, 53% FTP

8min @ 95rpm, 73% FTP

1min @ 85rpm, 53% FTP

8min @ 95rpm, 73% FTP

1min @ 85rpm, 53% FTP

4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP

5min @ 85rpm, from 53 to 40% FTP

Duration: 1h 6m

Stress points: 53

Z1: 15m

Z2: 51m

Z3: -

Z4: -

Z5: -

Z6: -

23%

78%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

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