10min from 25 to 75 % FTP
30sec @ 95rpm, 95 % FTP
30sec @ 85rpm, 50 % FTP
30sec @ 105rpm, 105 % FTP
30sec @ 85rpm, 50 % FTP
30sec @ 115rpm, 115 % FTP
30sec @ 85rpm, 50 % FTP
2min @ 85rpm, 50 % FTP
15min @ 90rpm, 90 % FTP
1min @ 110rpm, 115 % FTP
10min @ 90rpm, 90 % FTP
1min @ 110rpm, 115 % FTP
5min @ 90rpm, 90 % FTP
1min @ 110rpm, 115 % FTP
2min 30sec @ 90rpm, 90 % FTP
1min @ 110rpm, 115 % FTP
1min @ 90rpm, 90 % FTP
1min @ 110rpm, 115 % FTP
30sec @ 90rpm, 90 % FTP
1min @ 110rpm, 115 % FTP
15sec @ 90rpm, 90 % FTP
1min @ 110rpm, 115 % FTP
3min 45sec from 50 to 25 % FTP
View watts
Enter FTP
10min from <span
data-value="25" data-unit="relpow">25</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 30sec @ 95rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 115rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 15min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 10min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 5min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 2min 30sec @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 1min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 30sec @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 15sec @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 3min 45sec from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h
Stress points: 79
Zone distribution Z1: 14m
Z2: 3m
Z3: -
Z4: 35m
Z5: 8m
Z6: -
This workout involves decreasing interval lengths at Z4 (90%) with a surge at Z5 (115%) for 1 minute at the end of each rep. So, this will start off moderate, become hard, then down-right nasty - you might even say, "Malevolent" - by the end!
✓ Available in Zwift
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