5min from 50 to 60 % FTP
5min from 60 to 90 % FTP
2min @ 55 % FTP
1min 30sec from 83 to 93 % FTP
20sec from 105 to 120 % FTP
10sec @ 150 % FTP
1min 30sec from 83 to 93 % FTP
20sec from 105 to 120 % FTP
10sec @ 150 % FTP
1min 30sec from 83 to 93 % FTP
20sec from 105 to 120 % FTP
10sec @ 150 % FTP
1min 30sec from 83 to 93 % FTP
20sec from 105 to 120 % FTP
10sec @ 150 % FTP
1min 30sec from 83 to 93 % FTP
20sec from 105 to 120 % FTP
10sec @ 150 % FTP
5min @ 50 % FTP
1min 30sec from 83 to 93 % FTP
20sec from 105 to 120 % FTP
10sec @ 150 % FTP
1min 30sec from 83 to 93 % FTP
20sec from 105 to 120 % FTP
10sec @ 150 % FTP
1min 30sec from 83 to 93 % FTP
20sec from 105 to 120 % FTP
10sec @ 150 % FTP
1min 30sec from 83 to 93 % FTP
20sec from 105 to 120 % FTP
10sec @ 150 % FTP
1min 30sec from 83 to 93 % FTP
20sec from 105 to 120 % FTP
10sec @ 150 % FTP
5min from 65 to 50 % FTP
View watts
Enter FTP
5min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 5min from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min 30sec from <span
data-value="83" data-unit="relpow">83</span> to <span
data-value="93" data-unit="relpow">93</span>% FTP 20sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 1min 30sec from <span
data-value="83" data-unit="relpow">83</span> to <span
data-value="93" data-unit="relpow">93</span>% FTP 20sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 1min 30sec from <span
data-value="83" data-unit="relpow">83</span> to <span
data-value="93" data-unit="relpow">93</span>% FTP 20sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 1min 30sec from <span
data-value="83" data-unit="relpow">83</span> to <span
data-value="93" data-unit="relpow">93</span>% FTP 20sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 1min 30sec from <span
data-value="83" data-unit="relpow">83</span> to <span
data-value="93" data-unit="relpow">93</span>% FTP 20sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min 30sec from <span
data-value="83" data-unit="relpow">83</span> to <span
data-value="93" data-unit="relpow">93</span>% FTP 20sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 1min 30sec from <span
data-value="83" data-unit="relpow">83</span> to <span
data-value="93" data-unit="relpow">93</span>% FTP 20sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 1min 30sec from <span
data-value="83" data-unit="relpow">83</span> to <span
data-value="93" data-unit="relpow">93</span>% FTP 20sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 1min 30sec from <span
data-value="83" data-unit="relpow">83</span> to <span
data-value="93" data-unit="relpow">93</span>% FTP 20sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 1min 30sec from <span
data-value="83" data-unit="relpow">83</span> to <span
data-value="93" data-unit="relpow">93</span>% FTP 20sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 5min from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 42m
Stress points: 51
Zone distribution Z1: 15m
Z2: 4m
Z3: 13m
Z4: 5m
Z5: 3m
Z6: 2m
Teniel Campbell is a UCI pro cyclist for Team BikeExchange-Jayco and comes from the small island of Trinidad and Tobago. Teniel won four medals at the 2018 Central American and Caribbean Games and she won the U23 individual time trial at the 2019 Pan American Road and Track Championships. She joined Team BikeExchange in 2021 and recently won her national road and TT championship. Today's session is a great one to improve all-around fitness. The main set is 2 x 10 min as 90 second ramp from 83% - 93%, 20 second ramp from 105% - 120% and 10 seconds MAX, 5 times through! Get ready this one is going to be fun!
✓ Available in Zwift
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