5min from 45 to 75 % FTP
4x 15sec @ 120 % FTP,50 % FTP
2min @ 65 % FTP
12x 1min 30sec @ 105 % FTP,50 % FTP
2min @ 65 % FTP
12min @ 89 % FTP
6min from 75 to 40 % FTP
View watts
Enter FTP
5min from <span
data-value="45.449999" data-unit="relpow">45</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 4x 15sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 12x 1min 30sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP,<br
/> 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 12min @ <span
data-value="89.449996" data-unit="relpow">89</span>% FTP 6min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="40.450001" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h
Stress points: 73
Zone distribution Z1: 20m
Z2: 9m
Z3: 12m
Z4: -
Z5: 18m
Z6: 1m
Author: Sam Holness
Join 'Super' Sam Holness fo his debut TRI247 ride, where the number '12' is key to the set.
Download workout
More workouts like this
FAQ: How to use custom workouts in Zwift?