5min from 55 to 75 % FTP
1min @ 50 % FTP
2min @ 81 % FTP
1min @ 95 % FTP
2min @ 65 % FTP
3x 1min @ 110 % FTP,90 % FTP
19min 40sec free ride
2min @ 65 % FTP
1min @ 81 % FTP
3x 20sec @ 135 % FTP,85 % FTP
1min 50sec from 65 to 45 % FTP
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Enter FTP
5min from <span
data-value="55.449998" data-unit="relpow">55</span> to <span
data-value="75.450003" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 1min @ <span
data-value="94.999999" data-unit="relpow">95</span>% FTP 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 3x 1min @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP,<br
/> 1min 30sec @ <span
data-value="90.449989" data-unit="relpow">90</span>% FTP 19min 40sec free ride 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 3x 20sec @ <span
data-value="135.44999" data-unit="relpow">135</span>% FTP,<br
/> 2min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 1min 50sec from <span
data-value="65.449995" data-unit="relpow">65</span> to <span
data-value="45.449999" data-unit="relpow">45</span>% FTP Workout overview Duration: 50m
Stress points: 59
Zone distribution Z1: 3m
Z2: 8m
Z3: 29m
Z4: 6m
Z5: 3m
Z6: 1m
For this workout, we have a structured warm-up. Then there are two blocks of three-repetition over-under intervals that bracket a long block of free-ride, only for this workout, we leave the natural terrain of Zwift turned ON. So pick a route with some challenging terrain - in the middle of this workout you will be free-riding, but you will still feel the terrain. A nice mix here of structure and nature variance.
✓ Available in Zwift
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