4min from 50 to 75 % FTP
3x 20sec @ 120 % FTP,50 % FTP
30sec @ 50 % FTP
3x 20sec @ 130 % FTP,50 % FTP
30sec @ 50 % FTP
4min @ 85 % FTP
2min @ 50 % FTP
4min @ 90 % FTP
2min @ 50 % FTP
4min @ 95 % FTP
2min @ 50 % FTP
4min @ 100 % FTP
2min @ 50 % FTP
4min @ 85 % FTP
2min @ 50 % FTP
4min @ 90 % FTP
2min @ 50 % FTP
4min @ 95 % FTP
2min @ 50 % FTP
4min @ 100 % FTP
2min @ 50 % FTP
4min from 75 to 45 % FTP
View watts
Enter FTP
4min from <span
data-value="50.449997" data-unit="relpow">50</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 3x 20sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3x 20sec @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="45.449999" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h 2m
Stress points: 71
Zone distribution Z1: 23m
Z2: 5m
Z3: 8m
Z4: 24m
Z5: -
Z6: 2m
Author: John Levison
In this workout we'll do two sets of 4*4min with 2mins recovery. We start off relatively moderatley (85% FTP), then increase each step through the sweetspot zone by 5% each time, finishing with 4mins at FTP - before repeating, from 85% back up to 100% again.
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