4min from <span
data-value="55.449998" data-unit="relpow">55</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 5min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 5min from <span
data-value="80.449986" data-unit="relpow">80</span> to <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 5min from <span
data-value="85.449994" data-unit="relpow">85</span> to <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 4min @ <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 4min from <span
data-value="80.000001" data-unit="relpow">80</span> to <span
data-value="94.999999" data-unit="relpow">95</span>% FTP 4min from <span
data-value="85.000002" data-unit="relpow">85</span> to <span
data-value="100" data-unit="relpow">100</span>% FTP 4min from <span
data-value="89.999998" data-unit="relpow">90</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 3min @ <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 3min from <span
data-value="85.000002" data-unit="relpow">85</span> to <span
data-value="100" data-unit="relpow">100</span>% FTP 3min from <span
data-value="89.999998" data-unit="relpow">90</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 3min from <span
data-value="94.999993" data-unit="relpow">95</span> to <span
data-value="110" data-unit="relpow">110</span>% FTP 2min from <span
data-value="55.449998" data-unit="relpow">55</span> to <span
data-value="45.449996" data-unit="relpow">45</span>% FTP Workout overview Duration: 50m
Stress points: 62
Zone distribution Z1: 11m
Z2: 3m
Z3: 14m
Z4: 20m
Z5: 1m
Z6: -
A series of three three-step ramps. Each ramp is progressively harder than the last, and each block is then progressively harder than the one that came before it. This workout is designed to challenge your ability to make small pace changes to respond to terrain or race-day pressure.
✓ Available in Zwift
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