5min from 24 to 95 % FTP
6sec @ 150 % FTP
54sec @ 76 % FTP
6sec @ 150 % FTP
1min 54sec @ 76 % FTP
15sec @ 150 % FTP
3min 45sec @ 75 % FTP
30sec @ 150 % FTP
5min 30sec @ 76 % FTP
12x 6sec @ 150 % FTP,75 % FTP
6min @ 75 % FTP
4x 15sec @ 150 % FTP,75 % FTP
6min @ 75 % FTP
2x 30sec @ 150 % FTP,75 % FTP
5min from 75 to 25 % FTP
View watts
Enter FTP
5min from <span
data-value="24.45" data-unit="relpow">24</span> to <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 6sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 54sec @ <span
data-value="75.803363" data-unit="relpow">76</span>% FTP 6sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 1min 54sec @ <span
data-value="75.803369" data-unit="relpow">76</span>% FTP 15sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 3min 45sec @ <span
data-value="75.222462" data-unit="relpow">75</span>% FTP 30sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 5min 30sec @ <span
data-value="75.803369" data-unit="relpow">76</span>% FTP 12x 6sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP,<br
/> 14sec @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 6min @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 4x 15sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP,<br
/> 45sec @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 6min @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 2x 30sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP,<br
/> 1min 30sec @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 5min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="25.45" data-unit="relpow">25</span>% FTP Workout overview Duration: 47m
Stress points: 57
Zone distribution Z1: 6m
Z2: 36m
Z3: 1m
Z4: -
Z5: -
Z6: 4m
Author: R Lehle
This is a workout designed by Kevin Poulton, coach to pro rider Mathew Hayman. It is designed to "light the afterburners", which is all about raising metabolic rate so the body continues to burn more calories than normal AFTER the exercise has finished. It utilises a technique called EPOC, or Excess Post-excercise Oxygen Consumption, which Kevin explains in the Zwiftcast podcast episode 18 (listen to it via zwiftcast.com ).
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