4min from 45 to 70% FTP
1min @ 50% FTP
1min @ 95% FTP
2min @ 50% FTP
3min from 50 to 90% FTP
3min @ 90% FTP
3min @ 50% FTP
3x 15sec @ 170% FTP,
30sec @ 65% FTP
5min @ 81% FTP
4min @ 50% FTP
3x 15sec @ 170% FTP,
30sec @ 65% FTP
5min @ 86% FTP
4min @ 50% FTP
3x 15sec @ 170% FTP,
30sec @ 65% FTP
10min from 76 to 89% FTP
5min @ 50% FTP
Workout overview
Duration: 56m 45s
Stress points: 60
Zone distribution
Z1: 22m
Z2: 7m
Z3: 21m
Z4: 4m
Z5: -
Z6: 2m
The focus today, is on your ability to produce a steady Zone 3 effort after first completing some high intensity accelerations.
However, across the course of the session, the intensity and duration of the Zone 3 interval will increase.
✓ Available in Zwift
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