8min from 50 to 75 % FTP
2min @ 85rpm, 50 % FTP
30sec @ 100rpm, from 100 to 120 % FTP
3min 30sec @ 90rpm, from 75 to 88 % FTP
30sec @ 100rpm, from 100 to 120 % FTP
3min 30sec @ 90rpm, from 75 to 88 % FTP
30sec @ 100rpm, from 100 to 120 % FTP
3min 30sec @ 90rpm, from 75 to 88 % FTP
5min @ 85rpm, 50 % FTP
30sec @ 100rpm, from 100 to 120 % FTP
3min 30sec @ 90rpm, from 75 to 88 % FTP
30sec @ 100rpm, from 100 to 120 % FTP
3min 30sec @ 90rpm, from 75 to 88 % FTP
30sec @ 100rpm, from 100 to 120 % FTP
3min 30sec @ 90rpm, from 75 to 88 % FTP
5min from 69 to 44 % FTP
View watts
Enter FTP
8min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 100rpm, from <span
data-value="100" data-unit="relpow">100</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 30sec @ 100rpm, from <span
data-value="100" data-unit="relpow">100</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 30sec @ 100rpm, from <span
data-value="100" data-unit="relpow">100</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 5min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 100rpm, from <span
data-value="100" data-unit="relpow">100</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 30sec @ 100rpm, from <span
data-value="100" data-unit="relpow">100</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 30sec @ 100rpm, from <span
data-value="100" data-unit="relpow">100</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 5min from <span
data-value="69" data-unit="relpow">69</span> to <span
data-value="44" data-unit="relpow">44</span>% FTP Workout overview Duration: 44m
Stress points: 44
Zone distribution Z1: 13m
Z2: 8m
Z3: 19m
Z4: 1m
Z5: 2m
Z6: -
Steady tempo efforts are great, but by incorporating 30sec high-intensity efforts into them, you will improve your body's ability to work aerobically for longer periods of time. This helps the body adapt to the natural surges in climbing around hairpin corners or even following the increased pace after an attack. Today's sessions consists of 2 x 16min tempo efforts with a 30sec surge every 3.5min.
✓ Available in Zwift
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