1min @ 55 % FTP
1min @ 65 % FTP
1min @ 75 % FTP
1min @ 85 % FTP
1min @ 95 % FTP
30sec @ 50 % FTP
30sec @ 110 % FTP
30sec @ 50 % FTP
30sec @ 110 % FTP
30sec @ 50 % FTP
30sec @ 110 % FTP
2min @ 50 % FTP
2x 30sec @ 121 % FTP,50 % FTP
30sec @ 121 % FTP
1min @ 80 % FTP
1min @ 87 % FTP
1min @ 93 % FTP
1min @ 100 % FTP
1min @ 107 % FTP
2x 30sec @ 121 % FTP,50 % FTP
30sec @ 121 % FTP
1min @ 50 % FTP
1min @ 55 % FTP
4min @ 100 % FTP
2min @ 50 % FTP
1min @ 50 % FTP
View watts
Enter FTP
1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="87" data-unit="relpow">87</span>% FTP 1min @ <span
data-value="93" data-unit="relpow">93</span>% FTP 1min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="107" data-unit="relpow">107</span>% FTP 2x 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 4min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP
Workout overview Duration: 29m
Stress points: 37
Zone distribution Z1: 12m
Z2: 2m
Z3: 3m
Z4: 7m
Z5: 3m
Z6: 3m
Time for 'Give and Take' Lite! This is the shorter version of the original 'Give and Take' workout. Today, it's all about giving your best using cadence to hit the zones. It's a workout that challenges both your heart and muscles, focusing on cadence over resistance. Get ready to give it your all!
✓ Available in Zwift
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