3min from 45 to 60 % FTP
1min @ 60 % FTP
1min @ 65 % FTP
1min @ 81 % FTP
1min @ 109 % FTP
2min @ 50 % FTP
3min @ 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
2min @ 50 % FTP
5min @ 75rpm, from 76 to 89 % FTP
5min @ 80rpm, from 76 to 89 % FTP
5min @ 85rpm, from 76 to 89 % FTP
2min @ 50 % FTP
5min @ 75rpm, from 76 to 89 % FTP
5min @ 80rpm, from 76 to 89 % FTP
5min @ 80rpm, 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 3min @ <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 2min @ <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 2min @ <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 @ 80rpm, 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 9m
Stress points: 71
Zone distribution Z1: 14m
Z2: 5m
Z3: 46m
Z4: 3m
Z5: 1m
Z6: -
Tempo riding is a great way to improve your aerobic efficiency. Today's session consists 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