3min from 25 to 75 % FTP
7min @ 105rpm, 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
2min 30sec @ 80 % FTP
5min @ 100rpm, from 80 to 100 % FTP
4x 30sec @ 175 % FTP, 30sec @ 50 % FTP
2min free ride
8x 20sec @ 190 % FTP, 10sec @ 45 % FTP
3min from 75 to 25 % FTP
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3min from 25 to 75 % FTP 7min @ 105rpm, 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 2min 30sec @ 80 % FTP 5min @ 100rpm, from 80 to 100 % FTP 4x 30sec @ 175 % FTP, 30sec @ 50 % FTP 2min free ride 8x 20sec @ 190 % FTP, 10sec @ 45 % FTP 3min from 75 to 25 % FTP Workout overview Duration: 43m
Stress points: 82
Zone distribution Z1: 8m
Z2: 2m
Z3: 15m
Z4: 7m
Z5: 6m
Z6: 6m
Author: Mattias Thyr
"This is a great workout to start of the indoor training, and get a feel for the different base intervalls. Aim for the stars!” 3min Warmup 7min to 82-105% 105cad (3times) 15s. 140% 2min 105% 15s. 200% 2,5min 80% 5min to 82-100% 100cad (4times) 30s. 175% 30s. 50% 2min free tabata (8times) 20/10 200%/45% 3min warm down
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