1min @ 50 % FTP
1min @ 60 % FTP
1min @ 70 % FTP
1min @ 80 % FTP
30sec @ 50 % FTP
3x 10sec @ 110 % FTP,50 % FTP
2min @ 55 % FTP
1min @ 70 % FTP
1min @ 85 % FTP
1min @ 100 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1min @ 70 % FTP
1min @ 85 % FTP
1min @ 100 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
3min @ 55 % FTP
View watts
Enter FTP
1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3x 10sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 20sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 1min @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 1min @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP
Workout overview Duration: 26m
Stress points: 28
Zone distribution Z1: 8m
Z2: 10m
Z3: 3m
Z4: 2m
Z5: 1m
Z6: 3m
Welcome to 'Build and Release' Lite! This is the shorter version of the 'Build and Release' workout to get your short and effective workout in. Today's challenge? We're building intensity every two minutes, like tackling a steepening climb. Then, we hit five 20-second powerful efforts, earning double the rest-for 40-seconds. It's a ride that demands focus and loads of energy!
✓ Available in Zwift
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