4min @ 50 % FTP
4x 10sec @ 160 % FTP,50 % FTP
3min @ 70 % FTP
2min @ 50 % FTP
5min @ 90 % FTP
3min @ 50 % FTP
6min @ 75rpm, from 75 to 89 % FTP
5min @ 89 % FTP
3min @ 50 % FTP
12min @ 75rpm, from 75 to 105 % FTP
5min @ 89 % FTP
5min @ 50 % FTP
View watts
Enter FTP
4min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 10sec @ <span
data-value="160" data-unit="relpow">160</span>% FTP,<br
/> 50sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 6min @ 75rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="89" data-unit="relpow">89</span>% FTP 5min @ <span
data-value="89" data-unit="relpow">89</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 12min @ 75rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 5min @ <span
data-value="89" data-unit="relpow">89</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 57m
Stress points: 61
Zone distribution Z1: 20m
Z2: 4m
Z3: 21m
Z4: 11m
Z5: -
Z6: 1m
Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibers. SE type work has been a staple session of riders for many years.
✓ Available in Zwift
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