3min @ 50 % FTP
4x 10sec @ 200 % FTP,65 % FTP
1min @ 50 % FTP
2min @ 75 % FTP
2min @ 50 % FTP
3min from 50 to 85 % FTP
3min @ 92 % FTP
3min @ 50 % FTP
12x 30sec @ 115 % FTP,50 % FTP
3min @ 50 % FTP
12x 30sec @ 115 % FTP,50 % FTP
3min @ 50 % FTP
12x 30sec @ 115 % FTP,50 % FTP
5min from 70 to 45 % FTP
View watts
Enter FTP
3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 10sec @ <span
data-value="200" data-unit="relpow">200</span>% FTP,<br
/> 50sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="85" data-unit="relpow">85</span>% FTP 3min @ <span
data-value="92" data-unit="relpow">92</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 12x 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 12x 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 12x 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min from <span
data-value="70" data-unit="relpow">70</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h 8m
Stress points: 75
Zone distribution Z1: 37m
Z2: 9m
Z3: 1m
Z4: 3m
Z5: 18m
Z6: 1m
After completing a warm up that includes some high rpm sprints and a short threshold effort, the main sets today include short efforts at VO2max with short recovery. By completing short efforts above threshold you are able to accumulate more time in this area than if completed in longer efforts. The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!
✓ Available in Zwift
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