10min from 25 to 75 % FTP
3x 1min @ 110rpm, 75 % FTP,50 % FTP
5min @ 81 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 250 % FTP
5min @ 65 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 200 % FTP
5min @ 65 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 200 % FTP
5min @ 65 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 200 % FTP
5min @ 65 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 200 % FTP
5min @ 65 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 200 % FTP
8min 30sec from 75 to 25 % FTP
View watts
Enter FTP
10min from <span
data-value="25.45" data-unit="relpow">25</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 3x 1min @ 110rpm, <span
data-value="75.449997" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 80rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="250.44999" data-unit="relpow">250</span>% FTP 5min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 5min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 5min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 5min @ <span
data-value="65.000004" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 5min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 8min 30sec from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="25.45" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h
Stress points: 71
Zone distribution Z1: 16m
Z2: 34m
Z3: 7m
Z4: -
Z5: -
Z6: 4m
This is to prepare you for what happens in a real sprint at the end of the race. You never get to sprint from a "fresh" state. You always have to do at least 1-2 sprints to either hold your position or get into position for the sprint. So, this will be two sprints, the first at about 80% and then the 2nd at 100%, as if you are finishing a race and sprinting for the finish line. Be sure to rest and pedal easy between each for 3minutes, as you will want to be recovered for the next set!
✓ Available in Zwift
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