10min @ 85rpm, from 45 to 95% FTP1x 2min @ 100rpm, 40% FTP,
20sec @ 85rpm, 155% FTP
2min @ 85rpm, 55% FTP4x 15sec @ 100rpm, 165% FTP,
45sec @ 90rpm, 55% FTP
5min @ 85rpm, 55% FTP4x 30sec @ 100rpm, 140% FTP,
30sec @ 90rpm, 55% FTP
5min @ 85rpm, 55% FTP4x 1min @ 100rpm, 120% FTP,
1min @ 90rpm, 55% FTP
5min @ 85rpm, 55% FTP4x 15sec @ 100rpm, 165% FTP,
45sec @ 90rpm, 55% FTP
3min @ 85rpm, from 55 to 40% FTP
Workout overview

Duration: 52m 20s

Stress points: 58

Zone distribution

Z1: 37m

Z2: 3m

Z3: 3m

Z4: 1m

Z5: -

Z6: 8m

71%
6%
5%
2%
0%
16%

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.

✓ Available in Zwift More workouts like this

  • 1. MON: Rest Day

    - | 0 SP

  • 2. TUE: At/Over/Under

    48m | 65 SP

  • 3. WED: Rest Day

    - | 0 SP

  • 4. THU: EPOC

    52m | 58 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

Similar workouts

  • EPOC

    52m | 58 SP

  • 20-40's

    41m | 46 SP

  • 2. 20-40's

    41m | 46 SP

  • The Wringer

    44m | 87 SP

  • The Wringer

    44m | 87 SP

  • Day 4 - Sub-threshold XX #2

    48m | 64 SP

  • 2. Sub-Threshold XX #2

    48m | 64 SP

  • 6. 40/20's Into Threshold

    56m | 66 SP

  • Day 5 - 40/20's into Threshold

    57m | 67 SP

  • #82-DPC "I Hate Pav" Intervals - Session 3

    53m | 76 SP

  • EF Pro Cycling's Yellow Day Workout

    55m | 55 SP

  • EF Pro Cycling's Yellow Day Workout

    55m | 55 SP