Zwift workouts: Ride On for World Bicycle Relief - Alpe du Zwift TT Plan » C) 90% FTP // 3x12' @75 RPM

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C) 90% FTP // 3x12' @75 RPM

1x 3min @ 45% FTP,
4min @ 60% FTP

1x 30sec @ 100% FTP,
30sec @ 50% FTP

1x 30sec @ 110% FTP,
30sec @ 50% FTP

1x 30sec @ 120% FTP,
30sec @ 50% FTP

2min @ 50% FTP

3x 12min @ 90% FTP,
3min @ 55% FTP

3min from 50 to 30% FTP

Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 19m

Z2: 4m

Z3: -

Z4: 37m

Z5: 1m

Z6: 1m

31%

61%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-7 minutes progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primers + 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x (12 minutes @SST Zone @75 RPM).
-Rest for 3 minutes between sets.
———
COOL DOWN:
-3 minutes easy

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C) 90% FTP // 3x12' @75 RPM

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