7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP5min @ 50% FTP3x 3min @ 60rpm, 115% FTP,
3min @ 90rpm, 30% FTP
15min @ 82% FTP3x 3min @ 90rpm, 30% FTP,
3min @ 60rpm, 115% FTP
10min @ 50% FTP
Workout overview

Duration: 1h 17m

Stress points: 93

Zone distribution

Z1: 40m

Z2: 3m

Z3: 15m

Z4: -

Z5: 19m

Z6: -

51%
4%
19%
0%
25%
0%

This workout can be likened to a race with a hard start - a steady middle and a hard finish as we complete 2 blocks of efforts at 115% of FTP (Zone 5 - Vo2 Max), with a 15 minute block of Zone 3 (82% of FTP) in the middle.

We are going to complete all 6 of the Zone 5 efforts at a low cadence (60rpm) to simulate being stuck on a really steep section, where you are having to navigate around rocks - likely a fairly erratic pedalling style as your power output varies significantly from pedal stroke to pedal stroke!

You will notice the second block of efforts is a lot harder, as we will have the first block of efforts already in our legs - plus the 15 minute aerobic effort too. This will help prepare you for the end of a hard race!

✓ Available in Zwift More workouts like this

  • Workout 1

    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

    1h 9m | 109 SP

  • Workout 7

    1h 14m | 100 SP

  • Workout 8

    1h 17m | 93 SP

  • Workout 9

    1h 33m | 109 SP

  • Workout 10

    1h 25m | 97 SP

  • Workout 11

    1h 41m | 92 SP

  • 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

Similar workouts

  • All Systems Check

    1h 30m | 95 SP

  • 2. 6 Strength Bombs

    1h | 68 SP

  • Day 2 - 6x3min Vo2 increasing

    1h 14m | 88 SP

  • VO2max 1

    1h 21m | 112 SP

  • 10. Capacity Reloaded

    1h 10m | 90 SP

  • Lucy Gossage 12 Days

    1h 18m | 89 SP

  • Super Sam's Double Dozen

    1h | 73 SP

  • Workout 10

    1h 25m | 97 SP

  • 2. 6 Bombs to Drop

    58m | 66 SP

  • #81-DPC Z5 Intervals Set 2 Min

    1h 10m | 80 SP

  • #35 Strength Reps Set 3

    1h 2m | 69 SP

  • Workout 15

    1h 20m | 95 SP