6min from 50 to 70% FTP
2min @ 55% FTP
3x 25sec @ 75% FTP,
30sec @ 85% FTP
3min @ 60% FTP
5x 1min @ 120% FTP,
1min @ 50% FTP
3min @ 60% FTP
5x 2min @ 93% FTP,
1min @ 105% FTP
3min @ 60% FTP
5x 1min @ 120% FTP,
1min @ 50% FTP
5min 15sec from 60 to 40% FTP
Workout overview
Duration: 1h
Stress points: 77
Zone distribution
Z1: 20m
Z2: 14m
Z3: 2m
Z4: 10m
Z5: 5m
Z6: 10m
Author: Debbie Coyle
This set has been compiled by GB Age-Group athlete and coach, Debbie Coyle.
The 3-part main set comprises a sandwich, where the 'bread' features 5 'Killer Minutes' - one minute VO2 Max effort, 1min recovery.
The 'filling' of the sandwich is a 15-minute block of over/unders, based around your FTP level. Enjoy!
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