Workout overview

Duration: 52m

Stress points: 48

Zone distribution

Z1: 17m

Z2: 9m

Z3: 20m

Z4: 5m

Z5: -

Z6: 1m

34%
17%
38%
10%
0%
1%

A short session to get you started on your FTP journey.

With 4 x 5min moderate intensity intervals, you will be introducing yourself to the duration of the final test session in 4 weeks time.

Training at the top end of your tempo range will improve aerobic capabilities by increasing muscle glycogen stores.

✓ Available in Zwift More workouts like this

  • 7. 40/20's #1

    50m | 51 SP

  • 3. HIIT 45sec #1

    57m | 81 SP

  • 2. HIIT 80% FTP #1

    52m | 48 SP

  • 5. Tempo Into Sprints

    1h 1m | 74 SP

  • 9. Tempo With Accelerations #1

    52m | 63 SP

  • 1. Progressive Base Low

    8.4 km | 128 SP

  • 4. Steady Base High

    7.6 km | 137 SP

  • 6. Short Hills

    6.8 km | 116 SP

  • 8. Short & Easy

    3.2 km | 43 SP

Similar workouts

  • Day 1 - HIT 80% FTP #1

    52m | 48 SP

  • Day 1 - HIT 80% FTP #2

    54m | 51 SP

  • 6. HIIT 80% FTP #2

    45m | 43 SP

  • 6. Tempo Climbing #1

    1h 1m | 71 SP

  • 30/30 Anaerobic #1

    52m | 54 SP

  • Day 2 - 15min varied tempo #2

    1h | 62 SP

  • Day 6 - Sprints #1

    1h | 60 SP

  • Day 5 - 15min Varied Tempo

    45m | 46 SP

  • Day 6 - 15min Varied Tempo

    45m | 46 SP

  • 30/30 Anaerobic #2

    1h | 64 SP

  • 3. 30/30 Anaerobic #1

    52m | 57 SP

  • Day 4 - Sprints #2

    55m | 56 SP