5min free ride
1min @ 130% FTP
2min @ 25% FTP
10sec free ride
1min from 25 to 150% FTP
1min from 150 to 25% FTP
10sec free ride
1min from 50 to 160% FTP
45sec from 160 to 90% FTP
45sec from 90 to 160% FTP
1min from 160 to 50% FTP
10sec free ride
1min from 50 to 150% FTP
1min from 150 to 50% FTP
2min free ride
1min @ 130% FTP
2min @ 25% FTP
10sec free ride
1min from 25 to 150% FTP
1min from 150 to 25% FTP
10sec free ride
1min from 50 to 160% FTP
45sec from 160 to 90% FTP
45sec from 90 to 160% FTP
1min from 160 to 50% FTP
10sec free ride
1min from 50 to 150% FTP
1min from 150 to 50% FTP
2min free ride
1min @ 130% FTP
2min @ 25% FTP
10sec free ride
1min from 25 to 150% FTP
1min from 150 to 25% FTP
10sec free ride
1min from 50 to 160% FTP
45sec from 160 to 90% FTP
45sec from 90 to 160% FTP
1min from 160 to 50% FTP
10sec free ride
1min from 50 to 150% FTP
1min from 150 to 50% FTP
5min free ride
Workout overview
Duration: 47m
Stress points: 66
Zone distribution
Z1: 9m
Z2: 3m
Z3: 18m
Z4: 3m
Z5: 3m
Z6: 12m
Author: Shane Miller - GPLama
Short, sharp, and the first calligraphy workout for Zwift.
Attack this one hard. ERG mode on or off, your call.
When you're done post it up on Strava, Twitter, Instagram and tag @gplama so I can see how you went!
Good Luck!
Shane - GPLama
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