10min @ 85rpm, from 45 to 95 % FTP
1x 2min @ 100rpm, 40 % FTP,155 % FTP
2min @ 85rpm, 55 % FTP
4x 15sec @ 100rpm, 165 % FTP,55 % FTP
5min @ 85rpm, 55 % FTP
4x 30sec @ 100rpm, 140 % FTP,55 % FTP
5min @ 85rpm, 55 % FTP
4x 1min @ 100rpm, 120 % FTP,55 % FTP
5min @ 85rpm, 55 % FTP
4x 15sec @ 100rpm, 165 % FTP,55 % FTP
3min @ 85rpm, from 55 to 40 % FTP
View watts
Enter FTP
10min @ 85rpm, from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="95" data-unit="relpow">95</span>% FTP 1x 2min @ 100rpm, <span
data-value="40.000001" data-unit="relpow">40</span>% FTP,<br
/> 20sec @ 85rpm, <span
data-value="155" data-unit="relpow">155</span>% FTP 2min @ 85rpm, <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 4x 15sec @ 100rpm, <span
data-value="165" data-unit="relpow">165</span>% FTP,<br
/> 45sec @ 90rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 5min @ 85rpm, <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 4x 30sec @ 100rpm, <span
data-value="140" data-unit="relpow">140</span>% FTP,<br
/> 30sec @ 90rpm, <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 5min @ 85rpm, <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 4x 1min @ 100rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 1min @ 90rpm, <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 5min @ 85rpm, <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 4x 15sec @ 100rpm, <span
data-value="165" data-unit="relpow">165</span>% FTP,<br
/> 45sec @ 90rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ 85rpm, from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 52m 20s
Stress points: 58
Zone distribution Z1: 37m
Z2: 3m
Z3: 3m
Z4: 1m
Z5: -
Z6: 8m
EPOC stand for 'Excess Post-Exercise Oxygen Consumption', and is how much work it takes after exercise to return your body to normal resting level. This type of interval sessions 'costs' a lot of energy. After training the calories you burn to recover are quite large. This also has a great benefit to your power profiles.
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? .