5min from 35 to 75 % FTP
3x 30sec @ 100 % FTP, 30sec @ 50 % FTP
2min @ 40 % FTP
13x 30sec @ 126 % FTP, 15sec @ 50 % FTP
3min @ 50 % FTP
13x 30sec @ 126 % FTP, 15sec @ 50 % FTP
3min @ 50 % FTP
13x 30sec @ 126 % FTP, 15sec @ 50 % FTP
3min @ 50 % FTP
13x 30sec @ 126 % FTP, 15sec @ 50 % FTP
3min @ 50 % FTP
1min @ 40 % FTP
5min from 40 to 25 % FTP
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Enter FTP
5min from 35 to 75 % FTP 3x 30sec @ 100 % FTP, 30sec @ 50 % FTP 2min @ 40 % FTP 13x 30sec @ 126 % FTP, 15sec @ 50 % FTP 3min @ 50 % FTP 13x 30sec @ 126 % FTP, 15sec @ 50 % FTP 3min @ 50 % FTP 13x 30sec @ 126 % FTP, 15sec @ 50 % FTP 3min @ 50 % FTP 13x 30sec @ 126 % FTP, 15sec @ 50 % FTP 3min @ 50 % FTP 1min @ 40 % FTP 5min from 40 to 25 % FTP Workout overview Duration: 1h 7m
Stress points: 93
Zone distribution Z1: 38m
Z2: 2m
Z3: -
Z4: 2m
Z5: -
Z6: 26m
Author: octaperformance
Four sets of 30/15 intermittent intervals to extend time at VO2max and to boost your overall fitness. Interval intensity was calibrated for a time trialist. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com .
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