4min @ 95rpm, from 60 to 70 % FTP
40sec @ 75 % FTP
20sec @ 85 % FTP
10sec @ 100 % FTP
10sec @ 65 % FTP
10sec @ 100 % FTP
20sec @ 85 % FTP
40sec @ 75 % FTP
1min @ 80rpm, 65 % FTP
40sec @ 80 % FTP
20sec @ 90 % FTP
10sec @ 105 % FTP
10sec @ 65 % FTP
10sec @ 105 % FTP
20sec @ 90 % FTP
40sec @ 80 % FTP
1min @ 80rpm, 65 % FTP
40sec @ 85 % FTP
20sec @ 95 % FTP
10sec @ 110 % FTP
10sec @ 65 % FTP
10sec @ 110 % FTP
20sec @ 95 % FTP
40sec @ 85 % FTP
1min @ 80rpm, 65 % FTP
40sec @ 75 % FTP
20sec @ 85 % FTP
10sec @ 100 % FTP
10sec @ 65 % FTP
10sec @ 100 % FTP
20sec @ 85 % FTP
40sec @ 75 % FTP
1min @ 80rpm, 65 % FTP
40sec @ 80 % FTP
20sec @ 90 % FTP
10sec @ 105 % FTP
10sec @ 65 % FTP
10sec @ 105 % FTP
20sec @ 90 % FTP
40sec @ 80 % FTP
1min @ 80rpm, 65 % FTP
40sec @ 85 % FTP
20sec @ 95 % FTP
10sec @ 110 % FTP
10sec @ 65 % FTP
10sec @ 110 % FTP
20sec @ 95 % FTP
40sec @ 85 % FTP
3min @ 90rpm, from 75 to 65 % FTP
View watts
Enter FTP
4min @ 95rpm, from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="70" data-unit="relpow">70</span>% FTP 40sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 20sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 10sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 20sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 40sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ 80rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 10sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 20sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ 80rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 40sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 20sec @ <span
data-value="95" data-unit="relpow">95</span>% FTP 10sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 20sec @ <span
data-value="95" data-unit="relpow">95</span>% FTP 40sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 80rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 40sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 20sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 10sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 20sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 40sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ 80rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 10sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 20sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ 80rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 40sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 20sec @ <span
data-value="95" data-unit="relpow">95</span>% FTP 10sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 20sec @ <span
data-value="95" data-unit="relpow">95</span>% FTP 40sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 3min @ 90rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP Workout overview Duration: 27m
Stress points: 28
Zone distribution Z1: -
Z2: 16m
Z3: 7m
Z4: 3m
Z5: 1m
Z6: -
28 minute high intensity workout to get in your daily burn. This session is 6 rounds of 40, 20, 10 seconds down the ladder , 10 seconds recovery at the bottom, then 10, 20, 40 seconds back up the ladder. The efforts increase as the durations get shorter.
✓ Available in Zwift
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