3min @ 85rpm, from 45 to 60% FTP1min @ 90rpm, 60% FTP1min @ 95rpm, 65% FTP1min @ 100rpm, 81% FTP1min @ 105rpm, 109% FTP3min @ 85rpm, 50% FTP5min @ 80rpm, from 76 to 89% FTP5min @ 60rpm, from 76 to 89% FTP5min @ 80rpm, from 76 to 89% FTP2min @ 85rpm, 50% FTP5min @ 80rpm, from 76 to 89% FTP5min @ 60rpm, from 76 to 89% FTP5min @ 80rpm, from 76 to 89% FTP5min @ 85rpm, from 75 to 45% FTP
Workout overview

Duration: 47m

Stress points: 48

Zone distribution

Z1: 10m

Z2: 5m

Z3: 31m

Z4: -

Z5: 1m

Z6: -

22%
10%
66%
0%
2%
0%

Today's session is all about pedaling technique and building efficiency in your pedal stroke. We'll break today's 15min efforts into 3 x 5min. The 1st and 3rd 5min is to be done at 80 RPM, but the middle 5min interval is to be done at 60 RPM. By pedaling slower we engage all our muscles throughout the pedal stroke. This teaches us a neuromuscular pathway that over time becomes stronger, more efficient, and second nature.

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?.

  • 1. MON: Rest Day // READ ME

    - | 0 SP

  • 2. TUE: FTP Test (20 min)

    51m | 57 SP

  • 3. WED: Rest Day

    - | 0 SP

  • 4. THU: Tempo Torque

    47m | 48 SP

  • 5. FRI: Rest Day

    - | 0 SP

  • 6. SAT or SUN: Race Day!

    20m | 19 SP

  • 7. SAT or SUN: Free Ride

    1h 30m | 96 SP

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