5min from 45 to 75 % FTP
1min @ 60 % FTP
1min @ 110 % FTP
1min @ 60 % FTP
5min @ 80 % FTP
1min @ 65 % FTP
5x 30sec @ 75 % FTP,90 % FTP
2min @ 65 % FTP
5x 1min 30sec @ 92 % FTP,130 % FTP
2min @ 65 % FTP
5x 2min @ 92 % FTP,130 % FTP
2min @ 65 % FTP
10min from 92 to 102 % FTP
1min @ 125 % FTP
5min @ 50 % FTP
View watts
Enter FTP
5min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 5min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 5x 30sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 30sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 2min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 5x 1min 30sec @ <span
data-value="92" data-unit="relpow">92</span>% FTP,<br
/> 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP 2min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 5x 2min @ <span
data-value="92" data-unit="relpow">92</span>% FTP,<br
/> 40sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP 2min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10min from <span
data-value="92" data-unit="relpow">92</span> to <span
data-value="102" data-unit="relpow">102</span>% FTP 1min @ <span
data-value="125" data-unit="relpow">125</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 1h 4m 20s
Stress points: 91
Zone distribution Z1: 8m
Z2: 14m
Z3: 5m
Z4: 30m
Z5: 1m
Z6: 7m
This endurance session focuses on replicating the demands of outdoor rolling hills. Just like outdoors, we have a targeted lower cadence for the hills, with the power between hills just under threshold.
✓ Available in Zwift
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