7min from 45 to 75% FTP3min @ 95% FTP5min @ 50% FTP20sec @ 150% FTP20sec @ 50% FTP5min @ 75rpm, from 90 to 104% FTP5min @ 50% FTP30sec @ 140% FTP30sec @ 50% FTP5min @ 80rpm, from 90 to 104% FTP5min @ 50% FTP1min @ 130% FTP1min @ 50% FTP5min @ 85rpm, from 90 to 104% FTP5min @ 50% FTP5min @ 95% FTP3min from 50 to 30% FTP
Workout overview

Duration: 56m 40s

Stress points: 65

Zone distribution

Z1: 28m

Z2: 4m

Z3: -

Z4: 23m

Z5: -

Z6: 2m

50%
6%
0%
41%
0%
3%

The final training week of the training plan, you made it! Time to pulverize the prairie or Attack your way into the base of the Flint Hills climbs today. By performing a high-powered effort at the base of a climb, you will build up some lactate before completing a zone 4 effort. This will help with being able to tolerate lactate as well as recover after hard efforts. But, to make things more specific to the short and steep Flint Hills, today is all about high crank torque. 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.

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*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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