4min @ 50 % FTP
5x 30sec @ 65 % FTP,85 % FTP
1min @ 50 % FTP
3min @ 85 % FTP
1min @ 50 % FTP
1min @ 102 % FTP
2min @ 50 % FTP
10min from 65 to 90 % FTP
1min @ 50 % FTP
8x 20sec @ 160 % FTP,65 % FTP
10min from 65 to 90 % FTP
5min @ 50 % FTP
View watts
Enter FTP
4min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5x 30sec @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP,<br
/> 30sec @ <span
data-value="85.477173" data-unit="relpow">85</span>% FTP 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="102.44999" data-unit="relpow">102</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10min from <span
data-value="65.449995" data-unit="relpow">65</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 8x 20sec @ <span
data-value="160.44999" data-unit="relpow">160</span>% FTP,<br
/> 1min 40sec @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 10min from <span
data-value="65.449995" data-unit="relpow">65</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 59m
Stress points: 63
Zone distribution Z1: 14m
Z2: 24m
Z3: 17m
Z4: 1m
Z5: -
Z6: 3m
After completing a good warmup, the session is focused on two areas. Completing 2 x 10min Sub-threshold intervals, and 8 x 20sec accelerations.
✓ Available in Zwift
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