5min from 30 to 50 % FTP
3min @ 60rpm, 65 % FTP
2min @ 40 % FTP
30sec @ 95rpm, 85 % FTP
30sec @ 40 % FTP
30sec @ 100rpm, 95 % FTP
30sec @ 40 % FTP
30sec @ 110rpm, 108 % FTP
30sec @ 40 % FTP
30sec @ 95rpm, 85 % FTP
30sec @ 40 % FTP
30sec @ 100rpm, 95 % FTP
30sec @ 40 % FTP
30sec @ 110rpm, 108 % FTP
3min @ 65 % FTP
3x 1min @ 115 % FTP,40 % FTP
3min @ 40 % FTP
3x 1min @ 115 % FTP,40 % FTP
3min @ 40 % FTP
6x 15sec @ 130 % FTP,40 % FTP
5min from 50 to 30 % FTP
View watts
Enter FTP
5min from <span
data-value="30" data-unit="relpow">30</span> to <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ 60rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 2min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 95rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 100rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 110rpm, <span
data-value="108" data-unit="relpow">108</span>% FTP 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 95rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 100rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 110rpm, <span
data-value="108" data-unit="relpow">108</span>% FTP 3min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 3x 1min @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 1min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3x 1min @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 1min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 6x 15sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 45sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 5min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="30" data-unit="relpow">30</span>% FTP Workout overview Duration: 47m 30s
Stress points: 42
Zone distribution Z1: 31m
Z2: 6m
Z3: 1m
Z4: 1m
Z5: 7m
Z6: 2m
Luke Rowe, one of the most respected team captains in the peloton, is a versatile rider. He has found success in grand tours, Classics, and on the track. Riders like Luke Rowe never crack under the pressure, and after today, neither will you!
No longer available in Zwift*
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