5min @ 50 % FTP
5x 30sec @ 80rpm, 65 % FTP,80 % FTP
3min @ 85rpm, 50 % FTP
10min @ 81 % FTP
1min @ 100rpm, 150 % FTP
1min @ 85rpm, 50 % FTP
30sec @ 100rpm, 170 % FTP
30sec @ 85rpm, 50 % FTP
15sec @ 110rpm, 200 % FTP
45sec @ 85rpm, 50 % FTP
10sec @ 110rpm, 200 % FTP
5min @ 85rpm, 50 % FTP
10min @ 90rpm, 81 % FTP
1min @ 100rpm, 150 % FTP
1min @ 85rpm, 50 % FTP
30sec @ 100rpm, 170 % FTP
30sec @ 85rpm, 50 % FTP
15sec @ 110rpm, 200 % FTP
45sec @ 85rpm, 50 % FTP
10sec @ 110rpm, 200 % FTP
3min 40sec from 50 to 35 % FTP
View watts
Enter FTP
5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5x 30sec @ 80rpm, <span
data-value="65.449995" data-unit="relpow">65</span>% FTP,<br
/> 30sec @ 95rpm, <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 3min @ 85rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10min @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 1min @ 100rpm, <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 1min @ 85rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 30sec @ 100rpm, <span
data-value="170.45" data-unit="relpow">170</span>% FTP 30sec @ 85rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 15sec @ 110rpm, <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 45sec @ 85rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10sec @ 110rpm, <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 5min @ 85rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10min @ 90rpm, <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 1min @ 100rpm, <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 1min @ 85rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 30sec @ 100rpm, <span
data-value="170.45" data-unit="relpow">170</span>% FTP 30sec @ 85rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 15sec @ 110rpm, <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 45sec @ 85rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10sec @ 110rpm, <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 3min 40sec from <span
data-value="50.449997" data-unit="relpow">50</span> to <span
data-value="35.45" data-unit="relpow">35</span>% FTP Workout overview Duration: 50m
Stress points: 62
Zone distribution Z1: 21m
Z2: 3m
Z3: 23m
Z4: -
Z5: -
Z6: 4m
The challenge is to complete 4 short, high intensity intervals of increasing power, after first opening with a steady 15min Tempo effort. By working aerobically in the early 15min effort you will be improving the ability to deliver oxygen to the working muscles and preserve your carbohydrate stores for the finishing maximal efforts.
✓ Available in Zwift
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