5min @ 0rpm, from 40 to 75 % FTP
2x 10sec @ 110rpm, 150 % FTP,65 % FTP
3min @ 85rpm, 50 % FTP
1x 30sec @ 105rpm, 125 % FTP,90 % FTP
3min @ 90rpm, 65 % FTP
1x 30sec @ 105rpm, 125 % FTP,90 % FTP
3min @ 90rpm, 65 % FTP
1x 30sec @ 105rpm, 125 % FTP,90 % 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 2x 10sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 50sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ 105rpm, <span
data-value="125" data-unit="relpow">125</span>% FTP,<br
/> 6min 30sec @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 3min @ 90rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 1x 30sec @ 105rpm, <span
data-value="125" data-unit="relpow">125</span>% FTP,<br
/> 6min 30sec @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 3min @ 90rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 1x 30sec @ 105rpm, <span
data-value="125" data-unit="relpow">125</span>% FTP,<br
/> 6min 30sec @ 90rpm, <span
data-value="90" data-unit="relpow">90</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: 42m
Stress points: 47
Zone distribution Z1: 10m
Z2: 11m
Z3: -
Z4: 20m
Z5: -
Z6: 2m
Today's workout is all about recovering after a hard effort. Sometimes you need to respond at the base of a climb, close a gap in the paceline, or move around a dropped rider during a gravel event. This requires a hard surge well over threshold, then a steady effort once you're back on the group again. Today will challenge you.
✓ Available in Zwift
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