Workout overview

Duration: 1h 26m

Stress points: 103

Zone distribution

Z1: 17m

Z2: 29m

Z3: -

Z4: -

Z5: 40m

Z6: -

20%
34%
0%
0%
47%
0%

Designed to increase your overall speed in a time trial, by improving your Functional Threshold Power, do these intervals with 5 rpm faster cadence than your normal cadence.
Warm-up for 10minutes with 3 x 1minute fast pedaling intervals >110rpm. Then do (4) x 10 minutes at 105% of your FTP with a cadence 5rpm faster than normal. Rest for 5 minutes at endurance pace between each. Cool-down.

✓ Available in ZwiftMore workouts like this

  • Classic 2x 20

    1h 11m | 84 SP

  • Finish Focus

    1h 10m | 83 SP

  • First Flash of Fast

    1h 26m | 103 SP

  • Race winning

    1h | 59 SP

  • SUPER Fast

    1h 32m | 120 SP

  • Time Trial

    1h 13m | 73 SP

  • TT efforts

    1h 16m | 76 SP

  • VO2 & AC

    1h 9m | 76 SP

Similar workouts

  • Day 2 - Bike

    1h 20m | 79 SP

  • Richard Stanard FTP Advancer

    1h 15m | 92 SP

  • TT efforts

    1h 16m | 76 SP

  • Paul Shanley 70.3 Minutes

    1h 10m | 77 SP

  • Day 5 - Vo2 Max Declining 6min

    1h 2m | 71 SP

  • Day 3 - Vo2 climbing #1

    1h 20m | 79 SP

  • #84-DPC Z5 Intervals Set 3 Min

    1h 25m | 79 SP

  • Vo2max

    1h 10m | 74 SP

  • Week 2 - Threshold Pulling

    1h 35m | 101 SP

  • Session 26: Capacity Pyramids

    1h 39m | 102 SP

  • Week 4 - Pulling Week

    1h 35m | 100 SP

  • The Gorby

    1h | 68 SP