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, 15sec @ 70rpm, 110 % FTP
3min @ 95rpm, 50 % FTP
10x 30sec @ 110rpm, 70 % FTP, 30sec @ 70rpm, 110 % FTP
3min @ 95rpm, 50 % FTP
5x 1min @ 110rpm, 70 % FTP, 30sec @ 70rpm, 110 % FTP
3min @ 95rpm, 50 % FTP
5x 1min @ 110rpm, 70 % FTP, 1min @ 70rpm, 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
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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, 15sec @ 70rpm, 110 % FTP 3min @ 95rpm, 50 % FTP 10x 30sec @ 110rpm, 70 % FTP, 30sec @ 70rpm, 110 % FTP 3min @ 95rpm, 50 % FTP 5x 1min @ 110rpm, 70 % FTP, 30sec @ 70rpm, 110 % FTP 3min @ 95rpm, 50 % FTP 5x 1min @ 110rpm, 70 % FTP, 1min @ 70rpm, 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 Workout overview Duration: 1h 15m
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. Focus: Cadence, peddling power and out of saddle riding Intensity: Low to Moderate - Zones 1 - 4 Cadence: Set at - 70 - 110 rpm Notes: Emphasis in on Cadence. If you find it difficult to match Cadence and Power Output targets then set the priority on keeping the Cadence as close to the target as possible.
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