5min @ 0rpm, from 40 to 75 % FTP
3x 30sec @ 105rpm, 105 % FTP,65 % FTP
2min @ 85rpm, 50 % FTP
30sec @ 100rpm, from 110 to 120 % FTP
5min @ 90rpm, 95 % FTP
30sec @ 90rpm, 50 % FTP
30sec @ 100rpm, from 120 to 110 % FTP
5min @ 90rpm, 65 % FTP
30sec @ 100rpm, from 110 to 120 % FTP
5min @ 90rpm, 95 % FTP
30sec @ 90rpm, 50 % FTP
30sec @ 100rpm, from 120 to 110 % FTP
5min @ 90rpm, 65 % FTP
5min @ 0rpm, from 65 to 40 % FTP
View watts
Enter FTP
5min @ 0rpm, from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 3x 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 100rpm, from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 5min @ 90rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ 90rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 100rpm, from <span
data-value="120" data-unit="relpow">120</span> to <span
data-value="110" data-unit="relpow">110</span>% FTP 5min @ 90rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 30sec @ 100rpm, from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 5min @ 90rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ 90rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 100rpm, from <span
data-value="120" data-unit="relpow">120</span> to <span
data-value="110" data-unit="relpow">110</span>% FTP 5min @ 90rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 5min @ 0rpm, from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 38m
Stress points: 41
Zone distribution Z1: 10m
Z2: 15m
Z3: -
Z4: 10m
Z5: 3m
Z6: -
This is a great workout for mimicking the demands of working in a paceline. Although gravel events feature mainly off-road and gnarly terrain, they also typically have asphalt and smoother dirt roads. Being able to stay in and work with a group as the speed inevitably increases over this terrain is crucial to achieve maximum speed due to the aerodynamic advantage gained.
✓ Available in Zwift
More workouts like this