5min from 30 to 70% FTP20sec @ 80% FTP20sec @ 100% FTP20sec @ 120% FTP3min @ 50% FTP3min @ 110% FTP2min @ 120% FTP6min @ 50% FTP20min free ride5min from 50 to 30% FTP
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: 18m

Z2: 1m

Z3: 20m

Z4: -

Z5: 3m

Z6: 2m

39%
3%
45%
1%
7%
5%

Ever wondered what "FTP" means? It stands for "functional threshold power", and it's the maximum wattage you can sustain. This workout will (literally) test your legs, and give you an accurate FTP number. You can use that number to structure all the rest of the workouts and re-test anytime to measure your progress.

Word to the wise: An FTP test is no walk in the park. Come in rested and prepare your food and hydration well in advance. Don't go out too hard; you'll have to hold this power for 20 minutes. And bring lots of towels!

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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