7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP5min @ 50% FTP5min @ 95% FTP30sec @ 60rpm, 175% FTP5min @ 78% FTP5min @ 95% FTP30sec @ 60rpm, 175% FTP5min @ 78% FTP5min @ 40% FTP5min @ 95% FTP30sec @ 60rpm, 175% FTP5min @ 78% FTP5min @ 95% FTP30sec @ 60rpm, 175% FTP5min @ 78% FTP10min @ 50% FTP
Workout overview

Duration: 1h 13m

Stress points: 91

Zone distribution

Z1: 27m

Z2: 3m

Z3: 20m

Z4: 20m

Z5: 1m

Z6: 2m

37%
5%
27%
27%
1%
3%

This workout is really fun and engaging - plenty of changes in effort, as is the case in a mountain bike event.

Another take on 'Over - Unders' - we vary our effort between 95% and 78% of FTP - so we don't actually go over our threshold, but we do complete 30 second Zone 6 efforts at 175% of FTP, critically at 60rpm!

The 60rpm 175% of FTP efforts simulate making an effort up a steep bank, where the best way up is to do it quickly without changing gear and creating chances for your gears to jump. By the top you will be grinding the gear, with a low cadence, circa 60rpm!

After the steep bank, we are straight back in to Zone 3 as we continue riding along a nice wide, open path.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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    1h 3m | 58 SP

  • Workout 2

    1h 4m | 76 SP

  • Workout 3

    1h | 65 SP

  • Workout 4

    1h 3m | 83 SP

  • Workout 5

    1h 13m | 82 SP

  • Workout 6

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  • Workout 7

    1h 14m | 100 SP

  • Workout 8

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  • Workout 9

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  • Workout 10

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  • Workout 11

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  • Workout 12

    1h 32m | 111 SP

  • Workout 13

    1h 13m | 91 SP

  • Workout 14

    1h 12m | 77 SP

  • Workout 15

    1h 20m | 95 SP

  • Workout 16

    1h 22m | 88 SP

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