3min @ 50 % FTP
4x 10sec @ 200 % FTP,65 % FTP
1min @ 50 % FTP
3min @ 75 % FTP
2min @ 60 % FTP
5min from 60 to 85 % FTP
5min @ 92 % FTP
3min @ 50 % FTP
8x 30sec @ 115 % FTP,65 % FTP
5min @ 50 % FTP
8x 30sec @ 115 % FTP,65 % FTP
5min from 70 to 45 % FTP
View watts
Enter FTP
3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 10sec @ <span
data-value="200" data-unit="relpow">200</span>% FTP,<br
/> 50sec @ <span
data-value="64.999998" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 5min from <span
data-value="60.000002" data-unit="relpow">60</span> to <span
data-value="85.000002" data-unit="relpow">85</span>% FTP 5min @ <span
data-value="92.000002" data-unit="relpow">92</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 8x 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ <span
data-value="64.999998" data-unit="relpow">65</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 8x 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ <span
data-value="64.999998" data-unit="relpow">65</span>% FTP 5min from <span
data-value="69.999999" data-unit="relpow">70</span> to <span
data-value="44.999999" data-unit="relpow">45</span>% FTP Workout overview Duration: 52m
Stress points: 57
Zone distribution Z1: 15m
Z2: 22m
Z3: 2m
Z4: 5m
Z5: 8m
Z6: 1m
During the 'Early Base' training period, it's fine to spend time at intensities above your threshold. The key is in the duration spent above threshold for the interval.
No longer available in Zwift*
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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift? .