5min from 45 to 75 % FTP
5x 30sec @ 65 % FTP,89 % FTP
2min @ 50 % FTP
4min @ 81 % FTP
2min @ 50 % FTP
30sec @ 110 % FTP
4x 1min @ 92 % FTP,97 % FTP
2min @ 50 % FTP
30sec @ 110 % FTP
4x 1min @ 92 % FTP,97 % FTP
2min @ 50 % FTP
30sec @ 110 % FTP
4x 1min @ 92 % FTP,97 % FTP
5min @ 50 % FTP
View watts
Enter FTP
5min from <span
data-value="45.000002" data-unit="relpow">45</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 5x 30sec @ <span
data-value="64.999998" data-unit="relpow">65</span>% FTP,<br
/> 30sec @ <span
data-value="88.999999" data-unit="relpow">89</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 4x 1min @ <span
data-value="91.999996" data-unit="relpow">92</span>% FTP,<br
/> 1min @ <span
data-value="97.000003" data-unit="relpow">97</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 4x 1min @ <span
data-value="91.999996" data-unit="relpow">92</span>% FTP,<br
/> 1min @ <span
data-value="97.000003" data-unit="relpow">97</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 4x 1min @ <span
data-value="91.999996" data-unit="relpow">92</span>% FTP,<br
/> 1min @ <span
data-value="97.000003" data-unit="relpow">97</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP Workout overview Duration: 52m 30s
Stress points: 62
Zone distribution Z1: 16m
Z2: 5m
Z3: 7m
Z4: 24m
Z5: 2m
Z6: -
Today's session consists of 3 x 8 minute rolling TT intervals. However, each 8 minute interval is preceded by a 30 second Zone 5 effort. Rolling intervals are performed within Zone 4. However, the aim today is to disrupt your rhythm by moving the target power up and down every minute.
No longer available in Zwift*
More workouts like this
*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? .