5min @ 0rpm, from 40 to 75 % FTP
3x 30sec @ 105rpm, 105 % FTP,65 % FTP
2min @ 85rpm, 50 % FTP
2x 2min @ 90rpm, 95 % FTP,115 % FTP
2x 2min @ 90rpm, 92 % FTP,115 % FTP
2x 2min @ 90rpm, 90 % FTP,115 % FTP
4x 2min @ 90rpm, 88 % FTP,115 % FTP
5min @ 0rpm, from 65 to 40 % FTP
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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 2x 2min @ 90rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 30sec @ 75rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 2x 2min @ 90rpm, <span
data-value="92" data-unit="relpow">92</span>% FTP,<br
/> 30sec @ 75rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 2x 2min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP,<br
/> 30sec @ 75rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 4x 2min @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP,<br
/> 30sec @ 75rpm, <span
data-value="115" data-unit="relpow">115</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: 40m
Stress points: 52
Zone distribution Z1: 9m
Z2: 5m
Z3: 8m
Z4: 12m
Z5: 7m
Z6: -
You know the drill with this type of workout - the bread and butter of any good gravel plan as it works on muscular strength and endurance! We'll also keep the same focus of high torque during the burst efforts to keep it specific to gravel grinding.
✓ Available in Zwift
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