3min from 25 to 75 % FTP
7min @ 100rpm, from 80 to 105 % FTP
15sec @ 140 % FTP
2min @ 105 % FTP
15sec @ 200 % FTP
2min 30sec @ 80 % FTP
15sec @ 140 % FTP
2min @ 105 % FTP
15sec @ 200 % FTP
2min 30sec @ 80 % FTP
15sec @ 140 % FTP
2min @ 105 % FTP
15sec @ 200 % FTP
1min 30sec free ride
15sec @ 140 % FTP
2min @ 105 % FTP
15sec @ 200 % FTP
2min 30sec @ 80 % FTP
15sec @ 140 % FTP
2min @ 105 % FTP
15sec @ 200 % FTP
3min free ride
15sec @ 140 % FTP
2min @ 103 % FTP
15sec @ 200 % FTP
2min 30sec @ 80 % FTP
15sec @ 140 % FTP
2min @ 103 % FTP
15sec @ 200 % FTP
2min 30sec @ 80 % FTP
15sec @ 140 % FTP
2min @ 103 % FTP
15sec @ 200 % FTP
10min from 80 to 105 % FTP
3min from 75 to 25 % FTP
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3min from 25 to 75 % FTP 7min @ 100rpm, from 80 to 105 % FTP 15sec @ 140 % FTP 2min @ 105 % FTP 15sec @ 200 % FTP 2min 30sec @ 80 % FTP 15sec @ 140 % FTP 2min @ 105 % FTP 15sec @ 200 % FTP 2min 30sec @ 80 % FTP 15sec @ 140 % FTP 2min @ 105 % FTP 15sec @ 200 % FTP 1min 30sec free ride 15sec @ 140 % FTP 2min @ 105 % FTP 15sec @ 200 % FTP 2min 30sec @ 80 % FTP 15sec @ 140 % FTP 2min @ 105 % FTP 15sec @ 200 % FTP 3min free ride 15sec @ 140 % FTP 2min @ 103 % FTP 15sec @ 200 % FTP 2min 30sec @ 80 % FTP 15sec @ 140 % FTP 2min @ 103 % FTP 15sec @ 200 % FTP 2min 30sec @ 80 % FTP 15sec @ 140 % FTP 2min @ 103 % FTP 15sec @ 200 % FTP 10min from 80 to 105 % FTP 3min from 75 to 25 % FTP Workout overview Duration: 1h
Stress points: 100
Zone distribution Z1: 4m
Z2: 2m
Z3: 24m
Z4: 16m
Z5: 10m
Z6: 4m
Author: Mattias Thyr
"This is a great workout to get the body going for the cross to come. Aim for the stars!” 3min Warmup 7min to 82-105% (3times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 1,5min free rolling (2times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 1,5min free rolling (3times) 15s. 140% 2min 103% 15s. 200% 2,5min 80% 10min to 82-103% 3min warmdown
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