Workouts» Gravel Grinder» Week 5 »

Following the efforts 5A

10min @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
30sec @ 110% FTP
2min 30sec @ 80% FTP
1min @ 50% FTP
30sec @ 110% FTP
2min 30sec @ 80% FTP
1min @ 50% FTP
30sec @ 110% FTP
2min 30sec @ 80% FTP
1min @ 50% FTP
1min @ 80% FTP
30sec @ 110% FTP
1min 30sec @ 80% FTP
1min @ 50% FTP
1min @ 80% FTP
30sec @ 110% FTP
1min 30sec @ 80% FTP
1min @ 50% FTP
1min @ 80% FTP
30sec @ 110% FTP
1min 30sec @ 80% FTP
1min @ 50% FTP
2min 30sec @ 80% FTP
30sec @ 110% FTP
1min @ 50% FTP
2min 30sec @ 80% FTP
30sec @ 110% FTP
1min @ 50% FTP
2min 30sec @ 80% FTP
30sec @ 110% FTP
1min @ 50% FTP
8min @ 55% FTP
10min @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP30sec @ 110% FTP2min 30sec @ 80% FTP1min @ 50% FTP30sec @ 110% FTP2min 30sec @ 80% FTP1min @ 50% FTP30sec @ 110% FTP2min 30sec @ 80% FTP1min @ 50% FTP1min @ 80% FTP30sec @ 110% FTP1min 30sec @ 80% FTP1min @ 50% FTP1min @ 80% FTP30sec @ 110% FTP1min 30sec @ 80% FTP1min @ 50% FTP1min @ 80% FTP30sec @ 110% FTP1min 30sec @ 80% FTP1min @ 50% FTP2min 30sec @ 80% FTP30sec @ 110% FTP1min @ 50% FTP2min 30sec @ 80% FTP30sec @ 110% FTP1min @ 50% FTP2min 30sec @ 80% FTP30sec @ 110% FTP1min @ 50% FTP8min @ 55% FTP
Workout overview

Duration: 1h

Stress points: 56

Zone distribution

Z1: 31m

Z2: -

Z3: 23m

Z4: -

Z5: 7m

Z6: -

52%
0%
38%
0%
11%
0%

Welcome, today we've got 9x3min efforts on tap. The bulk of the work isn't overly hard today with a lot of 80% riding but you have to follow the 30 second VO2 effort inside each 3min block. 1-3 it's at the beginning. 4-6 it's in the middle. 7-9 it's at the end. Once you're done with that effort, though, you need to settle back into your pace.

We never know when the effort is going to come in a race, so might as well practice some little bursts inside of some good work.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Gravel Grinder » Week 5

  • Cadence Pyramid

    45m | 32 SP

    View >

  • Following the efforts 5A

    1h | 56 SP

    View >

  • Free Ride

    1h 45m | 80 SP

    View >

  • Going up the zones

    1h 2m | 60 SP

    View >

  • Race Simulation

    1h 10m | 87 SP

    View >

Similar workouts

  • Following The Efforts

    59m | 55 SP

    View >

  • Following the efforts

    1h | 60 SP

    View >

  • Stage 4

    58m | 65 SP

    View >

  • FTP Test

    1h 13m | 70 SP

    View >

  • 3. High Torque Hills

    1h | 63 SP

    View >

  • High Torque Hills

    1h | 63 SP

    View >

  • FTP Test

    1h 13m | 67 SP

    View >

  • Conditioning wk4 above FTP

    1h 8m | 70 SP

    View >

  • B: Sweet Spot: SST: 2x10 + 5x1

    1h | 67 SP

    View >

  • 4. Spin up #2

    59m | 63 SP

    View >

  • 02. Endurance Escalator

    49m | 56 SP

    View >

  • 7. Spin up #3

    1h | 65 SP

    View >