Zwift workout: Momentum Cycling » Yo-Yo Ma

Workouts»Momentum Cycling»

Yo-Yo Ma

4min @ 90rpm, 45% FTP

1min @ 100rpm, 50% FTP

1min @ 105rpm, 60% FTP

1min @ 110rpm, 70% FTP

1min @ 115rpm, 80% FTP

1min @ 120rpm, 90% FTP

2min @ 95rpm, 50% FTP

10x 30sec @ 115rpm, 80% FTP,
rest 30sec @ 100rpm, 60% FTP

2min @ 95rpm, 50% FTP

10x 30sec @ 120rpm, 80% FTP,
rest 30sec @ 105rpm, 60% FTP

2min @ 95rpm, 50% FTP

12x 1min @ 115rpm, 80% FTP,
rest 30sec @ 105rpm, 60% FTP

2min @ 95rpm, 50% FTP

8min @ 105rpm, 75% FTP

1min @ 100rpm, 60% FTP

1min @ 105rpm, 70% FTP

1min @ 110rpm, 80% FTP

1min @ 115rpm, 90% FTP

1min @ 120rpm, 100% FTP

7min @ 105rpm, 40% FTP

Workout overview

Duration: 1h 15m

Stress points: 57

Zone distribution

Z1: 20m

Z2: 28m

Z3: 24m

Z4: 3m

Z5: -

Z6: -

27%

37%

32%

Author: T.Delfs - Momentum Cycling

Description: Short intervals at high rpm with brief recoveries. Finishes with 1 x 8 min interval at 105 rpm

Focus: Cadence and peddling efficiency

Intensity: Moderate - Zones 1 - 4

Cadence: Set at - 100 - 120 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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Yo-Yo Ma

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