6min from 50 to 75 % FTP
2min @ 50 % FTP
5x 2min 30sec @ 70 % FTP,125 % FTP
2min @ 50 % FTP
5x 2min 30sec @ 80 % FTP,125 % FTP
2min @ 50 % FTP
5x 2min 30sec @ 90 % FTP,125 % FTP
8min from 65 to 50 % FTP
View watts
Enter FTP
6min from <span
data-value="50.449997" data-unit="relpow">50</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5x 2min 30sec @ <span
data-value="70.449996" data-unit="relpow">70</span>% FTP,<br
/> 30sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5x 2min 30sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP,<br
/> 30sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5x 2min 30sec @ <span
data-value="90.449995" data-unit="relpow">90</span>% FTP,<br
/> 30sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 8min from <span
data-value="65.449995" data-unit="relpow">65</span> to <span
data-value="50.449997" data-unit="relpow">50</span>% FTP Workout overview Duration: 1h 5m
Stress points: 79
Zone distribution Z1: 13m
Z2: 19m
Z3: 13m
Z4: 13m
Z5: -
Z6: 8m
Author: Jenny Gowans
A progressive workout that should feel relatively comfortable for the first half but the challenge comes in holding form in the last 15 minute effort. Three 15 minute blocks of steady riding interspersed with 30 second hard efforts to simulate making a pass in a race. Work at your race cadence throughout.
Download workout
More workouts like this
FAQ: How to use custom workouts in Zwift?