3min @ 50 % FTP
2x 1min @ 90rpm, 75 % FTP,50 % FTP
2x 1min @ 95rpm, 90 % FTP,50 % FTP
3min @ 50 % FTP
6min @ 90rpm, 83 % FTP
4min @ 90rpm, 98 % FTP
1min @ 90rpm, 109 % FTP
5min @ 50 % FTP
6min @ 90rpm, 83 % FTP
4min @ 90rpm, 98 % FTP
1min @ 90rpm, 109 % FTP
5min @ 50 % FTP
10min @ 90rpm, 95 % FTP
5min @ 50 % FTP
View watts
Enter FTP
3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2x 1min @ 90rpm, <span
data-value="75.449997" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 80rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2x 1min @ 95rpm, <span
data-value="90.449995" data-unit="relpow">90</span>% FTP,<br
/> 1min @ 80rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 6min @ 90rpm, <span
data-value="83.449996" data-unit="relpow">83</span>% FTP 4min @ 90rpm, <span
data-value="98.449993" data-unit="relpow">98</span>% FTP 1min @ 90rpm, <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 6min @ 90rpm, <span
data-value="83.449996" data-unit="relpow">83</span>% FTP 4min @ 90rpm, <span
data-value="98.449993" data-unit="relpow">98</span>% FTP 1min @ 90rpm, <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10min @ 90rpm, <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP
Workout overview Duration: 1h 1m
Stress points: 68
Zone distribution Z1: 25m
Z2: 2m
Z3: 12m
Z4: 20m
Z5: 2m
Z6: -
After warming up you will be completing 2 x 11min 'progressive' intervals. Starting out with a comfortable sub-threshold effort, you will finish with a 1min above threshold effort.
✓ Available in Zwift
More workouts like this