5min from 50 to 60% FTP5min from 60 to 90% FTP1min @ 55% FTP3x 4min @ 90rpm, 75% FTP,
1min @ 90rpm, 50% FTP
1x 2min @ 90rpm, 80% FTP,
3min @ 90rpm, 90% FTP
2min @ 50% FTP1x 2min @ 90rpm, 90% FTP,
3min @ 90rpm, 80% FTP
2min @ 50% FTP3x 40sec @ 100rpm, 100% FTP,
20sec @ 100rpm, 50% FTP
3min from 65 to 50% FTP
Workout overview

Duration: 46m

Stress points: 42

Zone distribution

Z1: 16m

Z2: 16m

Z3: 7m

Z4: 7m

Z5: -

Z6: -

35%
34%
16%
15%
0%
0%

Team BikeExchange-Jayco is Australia's first a men and women's UCI WorldTour cycling team, with the 2022 season marking GreenEDGE Cycling's second decade at the highest level of the sport. This workout, designed by Team BikeExchange-Jayco coaches is a blend of Endurance, Tempo and Threshold intervals. The main set starts with 3 x 4 min at 75% of FTP with 60 seconds rest. Followed by 2 x 5 min blocks broken up as 2min and 3min efforts. The 1st round is 2min at 80% of FTP and 3min at 90% of FTP. The 2nd round is 2min at 90% of FTP and 3min at 80% of FTP. Finally to finish the workout you have 3 x 40 seconds ON at 100% of FTP and 20 seconds OFF at 50% of FTP. Bring a fresh pair of legs, this workout will surely elevate your fitness.

✓ Available in Zwift More workouts like this

  • Jesse Allen: Domestique

    39m | 43 SP

  • Lawson Craddock: All-rounder

    42m | 42 SP

  • Men's Team Workout

    46m | 42 SP

  • Michael Matthews: Sprinter

    42m | 38 SP

  • Teniel Campbell: All-rounder

    42m | 51 SP

  • Women's Team Workout

    49m | 52 SP

Similar workouts

  • 2. Touch of Egypt

    41m | 38 SP

  • Earning Your Mom Stripes

    40m | 39 SP

  • HAL 9000

    43m | 46 SP

  • 2. Up and Down

    35m | 36 SP

  • 2. Up and Down

    35m | 36 SP

  • Day 1: Minute Man

    1h 4m | 111 SP

  • 2. Accelerations

    59m | 49 SP

  • Random attacks

    1h 2m | 91 SP

  • 1. Taper Time

    50m | 50 SP

  • 1. Taper Time

    50m | 50 SP

  • WKG - W2W2

    1h | 59 SP

  • 2x(4x30") BPA (best possible average)

    49m | 36 SP