3min @ 50 % FTP
2x 1min @ 75 % FTP,50 % FTP
2x 1min @ 90 % FTP,50 % FTP
3min @ 50 % FTP
3min @ 80 % FTP
1min @ 50 % FTP
20sec @ 125 % FTP
6min @ 80rpm, from 75 to 88 % FTP
2min @ 50 % FTP
20sec @ 125 % FTP
6min @ 90rpm, from 75 to 88 % FTP
2min @ 50 % FTP
20sec @ 125 % FTP
6min @ 80rpm, from 75 to 88 % FTP
2min @ 50 % FTP
20sec @ 125 % FTP
6min @ 90rpm, from 75 to 88 % FTP
2min @ 50 % FTP
3min @ 80 % FTP
5min @ 50 % FTP
View watts
Enter FTP
3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 1min @ <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 1min @ <span
data-value="90" data-unit="relpow">90</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 20sec @ <span
data-value="125" data-unit="relpow">125</span>% FTP 6min @ 80rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 20sec @ <span
data-value="125" data-unit="relpow">125</span>% FTP 6min @ 90rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 20sec @ <span
data-value="125" data-unit="relpow">125</span>% FTP 6min @ 80rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 20sec @ <span
data-value="125" data-unit="relpow">125</span>% FTP 6min @ 90rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 59m 20s
Stress points: 55
Zone distribution Z1: 24m
Z2: 4m
Z3: 28m
Z4: 2m
Z5: -
Z6: 1m
Completing long tempo efforts with short, high intensity surges, is another way to increase threshold power. With the constant high power, the body is forced to process the lactate produced from the above threshold surges.
✓ Available in Zwift
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