10min from 50 to 75 % FTP
2x 1min @ 90rpm, 100 % FTP,80 % FTP
1x 30sec @ 100rpm, 110 % FTP,50 % FTP
1x 30sec @ 105rpm, 120 % FTP,50 % FTP
2min @ 50 % FTP
4x 30sec @ 110rpm, 163 % FTP,30 % FTP
10min @ 85rpm, 65 % FTP
4x 30sec @ 110rpm, 163 % FTP,30 % FTP
5min from 55 to 35 % FTP
View watts
Enter FTP
10min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2x 1min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 1x 30sec @ 100rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 30sec @ 110rpm, <span
data-value="163" data-unit="relpow">163</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="30" data-unit="relpow">30</span>% FTP 10min @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 4x 30sec @ 110rpm, <span
data-value="163" data-unit="relpow">163</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="30" data-unit="relpow">30</span>% FTP 5min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="35" data-unit="relpow">35</span>% FTP Workout overview Duration: 45m
Stress points: 53
Zone distribution Z1: 20m
Z2: 16m
Z3: 2m
Z4: 2m
Z5: 1m
Z6: 5m
This workout is inspired by Mathieu van der Poel to boost your explosive power. Mathieu has an incredible ability to accelerate, seemingly at will, and keep extreme pressure on to break his competitors. This ability is called anaerobic capacity and is what today's workout will be focused on improving.
No longer available in Zwift*
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