10min from 45 to 65 % FTP
5x 1min @ 80 % FTP,55 % FTP
4min @ 75 % FTP
40sec @ 80 % FTP
40sec @ 90 % FTP
40sec @ 100 % FTP
1min @ 55 % FTP
40sec @ 80 % FTP
40sec @ 90 % FTP
40sec @ 100 % FTP
1min @ 55 % FTP
40sec @ 80 % FTP
40sec @ 90 % FTP
40sec @ 100 % FTP
1min @ 55 % FTP
40sec @ 80 % FTP
40sec @ 90 % FTP
40sec @ 100 % FTP
1min @ 55 % FTP
4min @ 75 % FTP
4x 2min @ 100 % FTP,55 % FTP
8min from 55 to 45 % FTP
View watts
Enter FTP
10min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP 5x 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 4min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 40sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 40sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 40sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 40sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 4min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 4x 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 8min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h
Stress points: 58
Zone distribution Z1: 29m
Z2: 11m
Z3: 8m
Z4: 13m
Z5: -
Z6: -
This workout is designed to give you a solid deposit while working a bit on RPM's and giving you some time in the all important "threshold zone". On the side of higher RPM's here would be advised as staying on top of your gearing for the 100% of threshold efforts will be helpful. If you are reaching a bit for those higher RPM's use the recovery periods to get back in your comfort zone, RPM wise.
✓ Available in Zwift
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