7min @ 95rpm, from 25 to 50 % FTP
1min @ 100rpm, 50 % FTP
1min @ 105rpm, 60 % FTP
1min @ 110rpm, 70 % FTP
1min @ 115rpm, 80 % FTP
1min @ 120rpm, 90 % FTP
3min @ 95rpm, 50 % FTP
10x 45sec @ 110rpm, 70 % FTP,110 % FTP
3min @ 95rpm, 50 % FTP
10x 30sec @ 110rpm, 70 % FTP,110 % FTP
3min @ 95rpm, 50 % FTP
5x 1min @ 110rpm, 70 % FTP,110 % FTP
3min @ 95rpm, 50 % FTP
5x 1min @ 110rpm, 70 % FTP,110 % FTP
3min @ 95rpm, 50 % FTP
1min @ 100rpm, 50 % FTP
1min @ 105rpm, 60 % FTP
1min @ 110rpm, 70 % FTP
1min @ 115rpm, 80 % FTP
1min @ 120rpm, 90 % FTP
5min 30sec @ 105rpm, 40 % FTP
View watts
Enter FTP
7min @ 95rpm, from <span
data-value="25.45" data-unit="relpow">25</span> to <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ 100rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ 105rpm, <span
data-value="60.45" data-unit="relpow">60</span>% FTP 1min @ 110rpm, <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 1min @ 115rpm, <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 1min @ 120rpm, <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 3min @ 95rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 10x 45sec @ 110rpm, <span
data-value="69.999999" data-unit="relpow">70</span>% FTP,<br
/> 15sec @ 70rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 3min @ 95rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 10x 30sec @ 110rpm, <span
data-value="69.999999" data-unit="relpow">70</span>% FTP,<br
/> 30sec @ 70rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 3min @ 95rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 1min @ 110rpm, <span
data-value="69.999999" data-unit="relpow">70</span>% FTP,<br
/> 30sec @ 70rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 3min @ 95rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 1min @ 110rpm, <span
data-value="69.999999" data-unit="relpow">70</span>% FTP,<br
/> 1min @ 70rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 3min @ 95rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ 100rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ 105rpm, <span
data-value="60.45" data-unit="relpow">60</span>% FTP 1min @ 110rpm, <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 1min @ 115rpm, <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 1min @ 120rpm, <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 5min 30sec @ 105rpm, <span
data-value="40.450001" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h15m
Stress points: 76
Zone distribution Z1: 30m
Z2: 27m
Z3: 2m
Z4: 2m
Z5: 15m
Z6: -
Author: T.Delfs - Momentum Cycling
Description: Short duration intervals mixing seated and standing riding and high and low cadence ranging from 70 to 110 rpm.
Download workout
More workouts like this
FAQ: How to use custom workouts in Zwift?