8min @ 85rpm, from 50 to 75 % FTP
1x 3min @ 95rpm, 75 % FTP,120 % FTP
1x 3min @ 95rpm, 75 % FTP,120 % FTP
1x 3min @ 95rpm, 75 % FTP,120 % FTP
1x 3min @ 95rpm, 75 % FTP,120 % FTP
1x 3min @ 95rpm, 75 % FTP,120 % FTP
3min 15sec from 65 to 30 % FTP
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Enter FTP
8min @ 85rpm, from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1x 3min @ 95rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 15sec @ 100rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 1x 3min @ 95rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 30sec @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 1x 3min @ 95rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 45sec @ 110rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 1x 3min @ 95rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 1x 3min @ 95rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min 15sec @ 100rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 15sec from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="30" data-unit="relpow">30</span>% FTP Workout overview Duration: 30m
Stress points: 33
Zone distribution Z1: 6m
Z2: 20m
Z3: -
Z4: -
Z5: -
Z6: 4m
What's your limit? It's time to expand it. The Expand workout runs you through a series of high-power surges that increase in length. This targets your ability to surge over and over and hold those efforts longer.
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? .