Workouts» TRI247.com Pro Workouts »

Nikki Bartlett's Tough 10's

4min from 50 to 75% FTP
40sec @ 115% FTP
20sec @ 50% FTP
20sec @ 115% FTP
40sec @ 50% FTP
40sec @ 115% FTP
20sec @ 50% FTP
20sec @ 115% FTP
40sec @ 50% FTP
40sec @ 115% FTP
20sec @ 50% FTP
20sec @ 115% FTP
40sec @ 50% FTP
40sec @ 115% FTP
20sec @ 50% FTP
20sec @ 115% FTP
40sec @ 50% FTP
40sec @ 115% FTP
20sec @ 50% FTP
20sec @ 115% FTP
40sec @ 50% FTP
4min @ 60% FTP
20x 20sec @ 115% FTP,
10sec @ 50% FTP
4min @ 60% FTP
40sec @ 115% FTP
20sec @ 50% FTP
20sec @ 115% FTP
40sec @ 50% FTP
40sec @ 115% FTP
20sec @ 50% FTP
20sec @ 115% FTP
40sec @ 50% FTP
40sec @ 115% FTP
20sec @ 50% FTP
20sec @ 115% FTP
40sec @ 50% FTP
40sec @ 115% FTP
20sec @ 50% FTP
20sec @ 115% FTP
40sec @ 50% FTP
40sec @ 115% FTP
20sec @ 50% FTP
20sec @ 115% FTP
40sec @ 50% FTP
4min @ 60% FTP
15x 20sec @ 115% FTP,
20sec @ 50% FTP
4min from 70 to 50% FTP
4min from 50 to 75% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP4min @ 60% FTP20x 20sec @ 115% FTP,
10sec @ 50% FTP4min @ 60% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP4min @ 60% FTP15x 20sec @ 115% FTP,
20sec @ 50% FTP4min from 70 to 50% FTP
Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 22m

Z2: 17m

Z3: -

Z4: -

Z5: 22m

Z6: -

36%
28%
0%
0%
36%
0%

Author: Nikki Bartlett

TRI247 / TEAM ERDINGER ALKOHOLFREI PRO SERIES

Set and lead by IRONMAN Lanzaorte champion, Nikki Bartlett, join her 'Tough 10's' workout, with plenty of chat along the way!

Main set is 4*10 minute blocks, where you'll be alternating short intervals between VO2 Max effort and recovery spin, in a fast paced 'on/off' hour. EVERYONE is welcome - join us online on Zwift!

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

TRI247.com Pro Workouts

  • 50 Shades of Power!

    1h | 75 SP

    View >

  • 60 Minutes of Jinx

    1h | 73 SP

    View >

  • 40/20's FTP Booster

    1h | 73 SP

    View >

  • A bit (more) speed too

    1h | 70 SP

    View >

  • A bit of speed too

    1h | 69 SP

    View >

  • Adam Bowden - The Surge

    1h 3m | 75 SP

    View >

  • Bex Rimmington Maximal Efforts

    1h 3m | 71 SP

    View >

  • Bottrill's Ramps to Max

    1h 5m | 83 SP

    View >

  • Bottrill's Sweetspot Attack

    1h 5m | 69 SP

    View >

  • Chase To Race Your Dream

    1h | 67 SP

    View >

  • Chili Tri Spicy 45

    45m | 65 SP

    View >

  • Club Relays Madness

    1h | 70 SP

    View >

  • Countdown - 4,3,2,1 !!!

    1h 2m | 73 SP

    View >

  • Dare To Tri Workout

    1h | 67 SP

    View >

  • Debbie's Killer 7's

    1h | 79 SP

    View >

  • Debbie's Killer Minutes

    1h | 74 SP

    View >

  • Debbie's Killer Sandwich

    1h | 77 SP

    View >

  • Espresso Coaching 2:1

    1h | 74 SP

    View >

  • Espresso Spicy Tempo

    1h | 66 SP

    View >

  • Gill's Lactic Legs Challenge

    1h 10m | 90 SP

    View >

  • Glasgow Revisited

    1h | 71 SP

    View >

  • Harry Wiltshire Grim Reaper

    1h 5m | 88 SP

    View >

  • Helen Jenkins - Breakaway!

    1h | 76 SP

    View >

  • Helen Jenkins' Power Hour

    1h | 71 SP

    View >

  • Hot Stuff

    1h | 64 SP

    View >

  • Hywel's Hurtbox Time Bomb

    1h | 82 SP

    View >

  • IronTarsh - Stomp The Pedal!

    1h | 71 SP

    View >

  • Jenny Gowans Norse Steps

    1h 5m | 79 SP

    View >

  • Joe Skipper Burner

    1h 5m | 93 SP

    View >

  • John Levison High Five

    1h | 80 SP

    View >

  • John Levison - Russian Steps

    1h | 73 SP

    View >

  • Karl Alexander - The 13:50

    1h | 86 SP

    View >

  • Karl Alexander V0 2 the Max

    1h | 83 SP

    View >

  • Kyle Smith's Over/Unders

    1h | 60 SP

    View >

  • Lesley Levison - Spiked Tempo

    1h 7m | 74 SP

    View >

  • Lionel Sanders Intervals

    1h 10m | 86 SP

    View >

  • Lucy Charles over-unders

    1h | 71 SP

    View >

  • Lucy Gossage 12 Days

    1h 18m | 89 SP

    View >

  • Lucy Gossage: Macro to Micro

    1h | 80 SP

    View >

  • Lucy Gossage's New Year Set

    1h | 73 SP

    View >

  • Matt Bottrill Lactic Builder

    1h | 79 SP

    View >

  • Matt Bottrill's Pace Variation

    1h 2m | 84 SP

    View >

  • Micro Burst Intervals

    1h | 74 SP

    View >

  • Micro Burst Intervals 2

    1h 2m | 70 SP

    View >

  • Nikki Bartlett's Tough 10's

    1h | 69 SP

    View >

  • OTCF - Get Off That Couch!

    1h | 77 SP

    View >

  • Oxygenaddict's Triple Pyramid

    1h | 70 SP

    View >

  • Paul Lunn's Kona Quest

    1h 4m | 76 SP

    View >

  • Paul Shanley 70.3 Minutes

    1h 10m | 92 SP

    View >

  • Paul Shanley Pyramids

    1h 10m | 81 SP

    View >

  • Power Builder Series Week 1

    1h 3m | 60 SP

    View >

  • Power Builder Series Week 2

    1h 13m | 68 SP

    View >

  • Power Builder Series Week 3

    1h 8m | 71 SP

    View >

  • Power Builder Series Week 4

    1h 10m | 74 SP

    View >

  • Progressive 4x4's

    1h 3m | 80 SP

    View >

  • Race Force ChainGang

    1h | 78 SP

    View >

  • Ramp it up to the X

    1h 7m | 80 SP

    View >

  • Reece Barclay Mix Session

    1h | 78 SP

    View >

  • Rhys Jones - All Heart

    1h | 79 SP

    View >

  • Richard Stanard FTP Advancer

    1h 15m | 109 SP

    View >

  • Ruth Purbrook Over Gears

    1h 20m | 101 SP

    View >

  • Sam Begg - What Goes Up

    1h | 80 SP

    View >

  • Sam's VO2max Preload

    1h | 80 SP

    View >

  • Short and Sweet(spot)

    1h 4m | 67 SP

    View >

  • Sid's Inverted Pyramids

    1h | 66 SP

    View >

  • Sid's Pyramid Adventure

    1h | 64 SP

    View >

  • Simon George - The Giant

    1h | 79 SP

    View >

  • Super Sam's Double Dozen

    1h | 73 SP

    View >

  • Sweetspot Sandwich

    1h | 67 SP

    View >

  • Sweetspot with a kick

    1h | 67 SP

    View >

  • Tempo with a Twist

    1h | 73 SP

    View >

  • The Championship Decider

    1h 32m | 102 SP

    View >

  • The Dragon

    1h | 70 SP

    View >

  • The Kitchen Sink

    1h 4m | 75 SP

    View >

  • The Lockdown Roller

    1h | 62 SP

    View >

  • The Lockdown Roller 2

    1h | 64 SP

    View >

  • The Small but Mighty!

    1h 5m | 75 SP

    View >

  • The Sweet Ladder

    1h 2m | 71 SP

    View >

  • The Tom Davis 4x4

    1h | 65 SP

    View >

  • The TT Blaster

    1h | 71 SP

    View >

  • Tim Don Comeback Workout

    1h | 59 SP

    View >

  • Tom Davis - Over/Unders

    1h | 66 SP

    View >

  • Turning the Screw

    1h | 79 SP

    View >

Similar workouts

  • 40/20's FTP Booster

    1h | 73 SP

    View >

  • VO2 III - Is my bike okay?

    1h 7m | 83 SP

    View >

  • FRNKLN - January 18

    1h | 74 SP

    View >

  • 5. VO2max Descending

    57m | 73 SP

    View >

  • Race Pace Plus Medium

    1h 2m | 75 SP

    View >

  • VO2 II - OUUUCH!

    1h 2m | 75 SP

    View >

  • 1. Interval 6x3'

    55m | 63 SP

    View >

  • 2. Interval 7x3'

    59m | 69 SP

    View >

  • 3. Interval 8x3'

    1h 3m | 76 SP

    View >

  • 7. VO2max Development

    1h 1m | 75 SP

    View >

  • VO2max Development

    1h 1m | 75 SP

    View >

  • 5. VO2max Development

    52m | 67 SP

    View >