3min from 45 to 60 % FTP
1min @ 60 % FTP
1min @ 65 % FTP
1min @ 81 % FTP
1min @ 109 % FTP
2min @ 50 % FTP
3min @ 90 % FTP
3min @ 50 % FTP
5min @ 75rpm, from 76 to 89 % FTP
5min @ 80rpm, from 76 to 89 % FTP
5min @ 85rpm, from 76 to 89 % FTP
2min @ 50 % FTP
5min @ 75rpm, from 76 to 89 % FTP
5min @ 80rpm, from 76 to 89 % FTP
5min @ 85rpm, from 76 to 89 % FTP
2min @ 50 % FTP
5min @ 75rpm, from 76 to 89 % FTP
5min @ 80rpm, from 76 to 89 % FTP
5min @ 85rpm, from 76 to 89 % FTP
5min from 75 to 45 % FTP
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3min from 45 to 60 % FTP 1min @ 60 % FTP 1min @ 65 % FTP 1min @ 81 % FTP 1min @ 109 % FTP 2min @ 50 % FTP 3min @ 90 % FTP 3min @ 50 % FTP 5min @ 75rpm, from 76 to 89 % FTP 5min @ 80rpm, from 76 to 89 % FTP 5min @ 85rpm, from 76 to 89 % FTP 2min @ 50 % FTP 5min @ 75rpm, from 76 to 89 % FTP 5min @ 80rpm, from 76 to 89 % FTP 5min @ 85rpm, from 76 to 89 % FTP 2min @ 50 % FTP 5min @ 75rpm, from 76 to 89 % FTP 5min @ 80rpm, from 76 to 89 % FTP 5min @ 85rpm, from 76 to 89 % FTP 5min from 75 to 45 % FTP Workout overview Duration: 1h 9m
Stress points: 71
Zone distribution Z1: 14m
Z2: 5m
Z3: 46m
Z4: 3m
Z5: 1m
Z6: -
Tempo riding is a great way to improve your aerobic efficiency. Today's session consists of long tempo efforts. However, to focus more on muscular endurance, the target cadence starts at 75RPM and increases by 5RPM every 5min.
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