4min from 35 to 55 % FTP
4min from 60 to 68 % FTP
1min @ 75 % FTP
1min @ 83 % FTP
30sec @ 100 % FTP
3min @ 55 % FTP
5x 1min @ 100 % FTP,60 % FTP
5min @ 55 % FTP
5x 30sec @ 115 % FTP,70 % FTP
3min from 55 to 35 % FTP
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Enter FTP
4min from <span
data-value="35" data-unit="relpow">35</span> to <span
data-value="55" data-unit="relpow">55</span>% FTP 4min from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="68" data-unit="relpow">68</span>% FTP 1min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="83" data-unit="relpow">83</span>% FTP 30sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 5x 1min @ <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 1min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 5min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 5x 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 1min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 3min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="35" data-unit="relpow">35</span>% FTP Workout overview Duration: 39m
Stress points: 37
Zone distribution Z1: 15m
Z2: 15m
Z3: 1m
Z4: 6m
Z5: 3m
Z6: -
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.
No longer available in Zwift*
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