20min from 30 to 70% FTP20sec @ 80% FTP20sec @ 100% FTP20sec @ 120% FTP20sec @ 80% FTP20sec @ 100% FTP20sec @ 120% FTP20sec @ 80% FTP20sec @ 100% FTP20sec @ 120% FTP5min @ 50% FTP5min @ 110% FTP10min @ 50% FTP20min free ride10min from 70 to 30% FTP
Workout overview

Duration: 1h 13m

Stress points: 67

Zone distribution

Z1: 38m

Z2: 8m

Z3: 21m

Z4: 1m

Z5: 5m

Z6: 1m

51%
10%
29%
1%
7%
1%

This is the gold standard for calculating your functional threshold power number (FTP). That number will inform every other workout you do, and it'll also show you how your fitness is progressing as time goes on. After a long, easy warmup and a few efforts to get the legs pumping, it's time to give it your all: Go as hard as you can for 20 solid minutes. Go at a pace you can sustain for the entire 20 minutes. Upon saving, you'll be notified if you bumped up your FTP!

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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