5min from 55 to 75% FTP1min @ 50% FTP2min @ 81% FTP1min @ 95% FTP2min @ 65% FTP3x 1min @ 110% FTP,
1min 30sec @ 90% FTP
19min 40sec free ride2min @ 65% FTP1min @ 81% FTP3x 20sec @ 135% FTP,
2min @ 85% FTP
1min 50sec from 65 to 45% FTP
Workout overview

Duration: 50m

Stress points: 59

Zone distribution

Z1: 3m

Z2: 8m

Z3: 29m

Z4: 6m

Z5: 3m

Z6: 1m

7%
17%
57%
11%
6%
2%

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.

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