5min from 42 to 70 % FTP
2min @ 50 % FTP
3min @ 70 % FTP
4x 10sec @ 150 % FTP,50 % FTP
2min @ 50 % FTP
5min @ 90 % FTP
3min @ 50 % FTP
3x 3min @ 75 % FTP,50 % FTP
3x 3min @ 70rpm, 78 % FTP,50 % FTP
3x 3min @ 70rpm, 81 % FTP,50 % FTP
4min @ 50 % FTP
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Enter FTP
5min from <span
data-value="41.999999" data-unit="relpow">42</span> to <span
data-value="69.999999" data-unit="relpow">70</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="69.999999" data-unit="relpow">70</span>% FTP 4x 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 50sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3x 3min @ <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3x 3min @ 70rpm, <span
data-value="78.449994" data-unit="relpow">78</span>% FTP,<br
/> 1min @ 90rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3x 3min @ 70rpm, <span
data-value="81.449997" data-unit="relpow">81</span>% FTP,<br
/> 1min @ 90rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 1h 4m
Stress points: 55
Zone distribution Z1: 27m
Z2: 14m
Z3: 23m
Z4: -
Z5: -
Z6: 1m
pedaling off-road is characterised by a lower cadence and a higher force production. Producing power efficiently in this high force, low cadence fashion puts specific demands on the muscles and neuromuscular recruitment.
✓ Available in Zwift
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