5min from 35 to 55% FTP5x 30sec @ 100% FTP,
30sec @ 55% FTP
2x 2min @ 90% FTP,
2min @ 80% FTP
2min @ 55% FTP2x 2min @ 90% FTP,
2min @ 80% FTP
2min @ 55% FTP2x 2min @ 90% FTP,
2min @ 80% FTP
2min @ 55% FTP2x 2min @ 90% FTP,
2min @ 80% FTP
2min @ 55% FTP2x 2min @ 90% FTP,
2min @ 80% FTP
3min from 50 to 30% FTP
Workout overview

Duration: 1h 1m

Stress points: 64

Zone distribution

Z1: 19m

Z2: -

Z3: 20m

Z4: 23m

Z5: -

Z6: -

30%
0%
33%
37%
0%
0%

The couch, or chaise, photo is a cultural highlight surrounding UNBOUND and is always a treat to get to during the ride. Plus, some of the photos taken can be hilarious. Today's session will prepare you to get to the chaise, and more specifically, this session is typically known as an up-and-under session, where you perform periods of time slightly over and then slightly under your long-distance power. This is a great way to get more comfortable at that pace, while also improving that number. Here, you will be doing 8-minute reps — two rounds of 2 minutes above (around 90% FTP) and two rounds of 2 minutes below (around 80% FTP). From a physiological perspective, these sessions help promote fat oxidation and structural changes at a muscular level. UNBOUND Gravel is a grassroots event, organized and managed by folks who are passionate about cycling, and have done so for the primary purpose of providing life-enriching cycling experiences for event participants.

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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