15min from 55 to 72 % FTP
5min @ 90rpm, 87 % FTP
2min @ 100rpm, 72 % FTP
3min @ 90rpm, 95 % FTP
2min @ 72 % FTP
3min @ 90rpm, 95 % FTP
2min @ 72 % FTP
1min 30sec @ 90rpm, 114 % FTP
3min @ 72 % FTP
1min @ 90rpm, 114 % FTP
3min @ 72 % FTP
30sec @ 90rpm, 114 % FTP
3min @ 72 % FTP
1min @ 90rpm, 160 % FTP
3min @ 72 % FTP
1min 30sec @ 90rpm, 160 % FTP
3min @ 72 % FTP
2min @ 90rpm, 95 % FTP
3min @ 72 % FTP
3min @ 90rpm, 95 % FTP
2min @ 72 % FTP
5min @ 90rpm, 87 % FTP
3min @ 100rpm, 72 % FTP
5min @ 72 % FTP
10min from 72 to 55 % FTP
View watts
Enter FTP
15min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="72" data-unit="relpow">72</span>% FTP 5min @ 90rpm, <span
data-value="87" data-unit="relpow">87</span>% FTP 2min @ 100rpm, <span
data-value="72" data-unit="relpow">72</span>% FTP 3min @ 90rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 2min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 3min @ 90rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 2min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 1min 30sec @ 90rpm, <span
data-value="114" data-unit="relpow">114</span>% FTP 3min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 1min @ 90rpm, <span
data-value="114" data-unit="relpow">114</span>% FTP 3min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 30sec @ 90rpm, <span
data-value="114" data-unit="relpow">114</span>% FTP 3min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 1min @ 90rpm, <span
data-value="160" data-unit="relpow">160</span>% FTP 3min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 1min 30sec @ 90rpm, <span
data-value="160" data-unit="relpow">160</span>% FTP 3min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 2min @ 90rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 3min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 3min @ 90rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 2min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 5min @ 90rpm, <span
data-value="87" data-unit="relpow">87</span>% FTP 3min @ 100rpm, <span
data-value="72" data-unit="relpow">72</span>% FTP 5min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 10min from <span
data-value="72" data-unit="relpow">72</span> to <span
data-value="55" data-unit="relpow">55</span>% FTP Workout overview Duration: 1h 25m 30s
Stress points: 106
Zone distribution Z1: 7m
Z2: 52m
Z3: 10m
Z4: 11m
Z5: 3m
Z6: 3m
This is a great indoor trainer workout to do in order to get in some short intensity in the anaerobic capacity zone. This is nice to do every two weeks throughout the winter, so that you can just keep this system in check. Don't worry, you won't overdo it by doing this workout in the winter, just do it every two weeks and that will be great!
✓ Available in Zwift
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