10min @ 85rpm, from 40 to 73 % FTP
5min @ 90rpm, 88 % FTP
2min @ 85rpm, 53 % FTP
2x 2min @ 90rpm, 88 % FTP,88 % FTP
2min @ 85rpm, 53 % FTP
5min @ 95rpm, 88 % FTP
2min @ 85rpm, 53 % FTP
6x 30sec @ 100rpm, 100 % FTP,73 % FTP
4min @ 85rpm, 53 % FTP
6x 30sec @ 70rpm, 100 % FTP,73 % FTP
4min @ 85rpm, 53 % FTP
6x 30sec @ 100rpm, 100 % FTP,73 % FTP
5min @ 85rpm, from 53 to 40 % FTP
View watts
Enter FTP
10min @ 85rpm, from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="73" data-unit="relpow">73</span>% FTP 5min @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP 2min @ 85rpm, <span
data-value="53" data-unit="relpow">53</span>% FTP 2x 2min @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP,<br
/> 30sec @ 105rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP 2min @ 85rpm, <span
data-value="53" data-unit="relpow">53</span>% FTP 5min @ 95rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP 2min @ 85rpm, <span
data-value="53" data-unit="relpow">53</span>% FTP 6x 30sec @ 100rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="73" data-unit="relpow">73</span>% FTP 4min @ 85rpm, <span
data-value="53" data-unit="relpow">53</span>% FTP 6x 30sec @ 70rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 30sec @ 90rpm, <span
data-value="73" data-unit="relpow">73</span>% FTP 4min @ 85rpm, <span
data-value="53" data-unit="relpow">53</span>% FTP 6x 30sec @ 100rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="73" data-unit="relpow">73</span>% FTP 5min @ 85rpm, from <span
data-value="53" data-unit="relpow">53</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h 2m
Stress points: 61
Zone distribution Z1: 25m
Z2: 13m
Z3: 15m
Z4: 9m
Z5: -
Z6: -
Intermittent: This training is a way to introduce short high intensity riding alternating it with short recovery, allowing the rider to recover and accumulate time at an intensity that would be difficult to maintain if ridden consecutively.
✓ Available in Zwift
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