Zwift workouts: Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan » A: Tempo: 3 x 12 Increasing Bursts (<130%)

Workouts» Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan» Week 2 »

A: Tempo: 3 x 12 Increasing Bursts (<130%)

3min @ 85rpm, from 30 to 50% FTP

3min @ 95rpm, 60% FTP

3min @ 105rpm, 75% FTP

2min @ 55% FTP

3x 3min 30sec @ 90rpm, 75% FTP,
30sec @ 115rpm, 100% FTP

4min @ 55% FTP

3x 3min 30sec @ 90rpm, 75% FTP,
30sec @ 115rpm, 115% FTP

4min @ 55% FTP

3x 3min 30sec @ 90rpm, 75% FTP,
30sec @ 115rpm, 130% FTP

5min from 55 to 35% FTP

Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 18m

Z2: 38m

Z3: -

Z4: 2m

Z5: 2m

Z6: 2m

30%

63%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-9 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
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MAIN SET 1:
-3 x (3:30 minutes @60-80% FTP (Z2/3) + 30 seconds BURST @130% FTP (Z6).
-4 minutes easy between sets.
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

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