4min from 35 to 55% FTP4min from 60 to 68% FTP1min @ 75% FTP1min @ 83% FTP30sec @ 100% FTP3min @ 55% FTP5x 1min @ 100% FTP,
1min @ 60% FTP
5min @ 55% FTP5x 30sec @ 115% FTP,
1min @ 70% FTP
3min from 55 to 35% FTP
Workout overview

Duration: 39m

Stress points: 37

Zone distribution

Z1: 15m

Z2: 15m

Z3: 1m

Z4: 6m

Z5: 3m

Z6: -

38%
38%
3%
14%
6%
0%

This workout is a great one to improve your pedal stroke and ability to produce power comfortably at both fast and slow RPM. The first block sees you complete the reps at a high cadence and the second block at a slow cadence, while focusing on each quadrant of the pedal stroke.

✓ Available in Zwift More workouts like this

  • Annemiek Van Vleuten: All-rounder

    50m | 63 SP

  • Carlos Verona: Climber

    45m | 54 SP

  • Ivan Garcia Cortina: Sprinter

    43m | 49 SP

  • Men's Team Workout

    39m | 37 SP

  • Sara Martin: All-Rounder

    34m | 20 SP

  • Women's Team Workout

    47m | 37 SP

Similar workouts

  • 1. Slow Motion

    33m | 32 SP

  • 2. Up and Down

    35m | 36 SP

  • 2. Up and Down

    35m | 36 SP

  • Calorie Crush

    25m | 31 SP

  • 2. Calorie Crush

    25m | 31 SP

  • A: Over/Unders: OU: 3 x 4 Decreasing

    1h | 63 SP

  • Organized Chaos

    30m | 28 SP

  • 1. Rainbow

    40m | 37 SP

  • Going up the zones

    1h 2m | 60 SP

  • Teniel Campbell: All-rounder

    42m | 51 SP

  • 1. Welcome Workout

    50m | 49 SP

  • 1. Welcome Workout

    50m | 49 SP