5min from 50 to 60 % FTP
5min from 65 to 90 % FTP
1min @ 55 % FTP
5x 20sec @ 95rpm, 110 % FTP,90 % FTP
4min @ 80rpm, 55 % FTP
5x 20sec @ 95rpm, 110 % FTP,90 % FTP
4min @ 80rpm, 55 % FTP
5x 20sec @ 95rpm, 110 % FTP,90 % FTP
5min from 65 to 50 % FTP
View watts
Enter FTP
5min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 5min from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 5x 20sec @ 95rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ 95rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 4min @ 80rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 5x 20sec @ 95rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ 95rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 4min @ 80rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 5x 20sec @ 95rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ 95rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 5min from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 39m
Stress points: 43
Zone distribution Z1: 17m
Z2: 4m
Z3: 3m
Z4: 10m
Z5: 5m
Z6: -
Jessica Allen is a strong and loyal domestique, Allen is an important teammate for the Team BikeExchange leaders, on-and-off the bike, helping them to multiple major victories in one-day races and stage races. This session is 3 rounds of 5 x 20 seconds 'over' FTP at 110% and 40 seconds 'under' FTP at 90%. If you complete this workout you will be ready to roll in your next event.
No longer available in Zwift*
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