5min @ 85rpm, from 50 to 75 % FTP
1min @ 90rpm, 90 % FTP
30sec @ 100rpm, 110 % FTP
2min @ 90rpm, 90 % FTP
30sec @ 100rpm, 120 % FTP
2min @ 90rpm, 90 % FTP
30sec @ 100rpm, 130 % FTP
2min @ 90rpm, 90 % FTP
30sec @ 100rpm, 120 % FTP
2min @ 90rpm, 90 % FTP
30sec @ 100rpm, 110 % FTP
1min @ 90rpm, 90 % FTP
2min 30sec @ 85rpm, from 50 to 30 % FTP
View watts
Enter FTP
5min @ 85rpm, from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ 100rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 2min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ 100rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 2min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ 100rpm, <span
data-value="130" data-unit="relpow">130</span>% FTP 2min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ 100rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 2min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ 100rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 1min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 2min 30sec @ 85rpm, from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="30" data-unit="relpow">30</span>% FTP Workout overview Duration: 20m
Stress points: 26
Zone distribution Z1: 5m
Z2: 3m
Z3: -
Z4: 10m
Z5: 1m
Z6: 2m
You've got 20 minutes and need to make it count! This threshold workout opens with a quick warmup, followed by high-intensity intervals and recovery time in between. You'll be in an out before you know it.
No longer available in Zwift*
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