35min from 55 to 72 % FTP
over/under 20min @ 105/85rpm, 87 % FTP
5min @ 72 % FTP
5min @ 95 % FTP
3min @ 72 % FTP
5min @ 95 % FTP
3min @ 72 % FTP
over/under 12min @ 105/85rpm, 87 % FTP
5min @ 114 % FTP
5min @ 72 % FTP
12min from 85 to 105 % FTP
10min @ 72 % FTP
12min from 105 to 85 % FTP
18min @ 95 % FTP
10min @ 72 % FTP
4x 30sec @ 160 % FTP,72 % FTP
8min from 75 to 60 % FTP
View watts
Enter FTP
35min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="72" data-unit="relpow">72</span>% FTP over/under 20min @ 105/85rpm, <span
data-value="87" data-unit="relpow">87</span>% FTP 5min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 5min @ <span
data-value="95" data-unit="relpow">95</span>% FTP 3min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 5min @ <span
data-value="95" data-unit="relpow">95</span>% FTP 3min @ <span
data-value="72" data-unit="relpow">72</span>% FTP over/under 12min @ 105/85rpm, <span
data-value="87" data-unit="relpow">87</span>% FTP 5min @ <span
data-value="114" data-unit="relpow">114</span>% FTP 5min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 12min from <span
data-value="85" data-unit="relpow">85</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 10min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 12min from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="85" data-unit="relpow">85</span>% FTP 18min @ <span
data-value="95" data-unit="relpow">95</span>% FTP 10min @ <span
data-value="72" data-unit="relpow">72</span>% FTP 4x 30sec @ <span
data-value="160" data-unit="relpow">160</span>% FTP,<br
/> 1min 30sec @ <span
data-value="72" data-unit="relpow">72</span>% FTP 8min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP Workout overview Duration: 2h 56m
Stress points: 218
Zone distribution Z1: 10m
Z2: 1h 15m
Z3: 38m
Z4: 46m
Z5: 5m
Z6: 2m
GO long! This will challenge you mentally and physically! It's an indoor 3 hour session with major efforts and a ton of great work! Make sure you have plenty of water set up beside you, food to eat and all the remote controls, telephones near by, so you can access them without getting off the bike. I recommend getting off the bike for at least 5-7 minutes every hour and stretching out a bit and taking a bathroom break as well.
No longer available in Zwift*
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