5min @ 85rpm, from 50 to 75% FTP2min @ 95rpm, from 75 to 90% FTP1min @ 100rpm, from 90 to 100% FTP2min @ 85rpm, 50% FTP10x 30sec @ 95rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
10x 30sec @ 95rpm, 108% FTP,
30sec @ 85rpm, 50% FTP
5min @ 90rpm, 110% FTP5min @ 85rpm, from 50 to 30% FTP
Workout overview

Duration: 40m

Stress points: 47

Zone distribution

Z1: 19m

Z2: 3m

Z3: 2m

Z4: 1m

Z5: 15m

Z6: -

48%
8%
5%
3%
38%
0%

Put on your spelunking helmet, because we're going deep into the pain cave. A series of short, hard efforts will wear you down, before a long mega-effort pushes you to the limit. The only way through is to grin and bear it.

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?.

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