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Lucy Gossage: Macro to Micro

8min @ 90rpm, from 50 to 80% FTP
3x 25sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
30sec @ 150% FTP
10x 15sec @ 120% FTP,
15sec @ 80% FTP
4min @ 55% FTP
30sec @ 150% FTP
8x 15sec @ 130% FTP,
15sec @ 70% FTP
4min @ 55% FTP
30sec @ 150% FTP
10x 15sec @ 120% FTP,
15sec @ 80% FTP
4min @ 55% FTP
30sec @ 150% FTP
8x 15sec @ 130% FTP,
15sec @ 70% FTP
4min @ 55% FTP
30sec @ 150% FTP
8x 15sec @ 120% FTP,
15sec @ 80% FTP
6min 45sec from 70 to 50% FTP
8min @ 90rpm, from 50 to 80% FTP3x 25sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP30sec @ 150% FTP10x 15sec @ 120% FTP,
15sec @ 80% FTP4min @ 55% FTP30sec @ 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP4min @ 55% FTP30sec @ 150% FTP10x 15sec @ 120% FTP,
15sec @ 80% FTP4min @ 55% FTP30sec @ 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP4min @ 55% FTP30sec @ 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP6min 45sec from 70 to 50% FTP
Workout overview

Duration: 1h

Stress points: 80

Zone distribution

Z1: 25m

Z2: 12m

Z3: 8m

Z4: -

Z5: -

Z6: 15m

42%
20%
13%
0%
0%
25%

Author: Lucy Gossage

TRI247 ERDINGER PRO SERIES
This is a Zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. (It is suggested that you swith ERG mode off for the micro efforts).

Session adapted from the Zwift-set workout of the same name. Thanks guys!

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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