3min from 45 to 60 % FTP
1min @ 60 % FTP
1min @ 65 % FTP
1min @ 81 % FTP
1min @ 109 % FTP
2min @ 50 % FTP
4min @ 90 % FTP
3min @ 50 % FTP
5min @ 75rpm, from 76 to 89 % FTP
5min @ 80rpm, from 76 to 89 % FTP
5min @ 85rpm, from 76 to 89 % FTP
5min @ 90rpm, from 76 to 89 % FTP
5min @ 50 % FTP
5min @ 75rpm, from 76 to 89 % FTP
5min @ 80rpm, from 76 to 89 % FTP
5min @ 85rpm, from 76 to 89 % FTP
5min @ 90rpm, from 76 to 89 % FTP
5min from 75 to 45 % FTP
View watts
Enter FTP
3min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="81" data-unit="relpow">81</span>% FTP 1min @ <span
data-value="109" data-unit="relpow">109</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min @ 75rpm, from <span
data-value="76" data-unit="relpow">76</span> to <span
data-value="89" data-unit="relpow">89</span>% FTP 5min @ 80rpm, from <span
data-value="76" data-unit="relpow">76</span> to <span
data-value="89" data-unit="relpow">89</span>% FTP 5min @ 85rpm, from <span
data-value="76" data-unit="relpow">76</span> to <span
data-value="89" data-unit="relpow">89</span>% FTP 5min @ 90rpm, from <span
data-value="76" data-unit="relpow">76</span> to <span
data-value="89" data-unit="relpow">89</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min @ 75rpm, from <span
data-value="76" data-unit="relpow">76</span> to <span
data-value="89" data-unit="relpow">89</span>% FTP 5min @ 80rpm, from <span
data-value="76" data-unit="relpow">76</span> to <span
data-value="89" data-unit="relpow">89</span>% FTP 5min @ 85rpm, from <span
data-value="76" data-unit="relpow">76</span> to <span
data-value="89" data-unit="relpow">89</span>% FTP 5min @ 90rpm, from <span
data-value="76" data-unit="relpow">76</span> to <span
data-value="89" data-unit="relpow">89</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h 6m
Stress points: 68
Zone distribution Z1: 15m
Z2: 5m
Z3: 41m
Z4: 4m
Z5: 1m
Z6: -
Tempo riding is a great way to improve your aerobic efficiency. Today's session consists of a pair of long tempo efforts. However, to focus more on muscular endurance, the target cadence starts at 75rpm and increases by 5rpm every 5min.
✓ Available in Zwift
More workouts like this