5min from 45 to 75 % FTP
2x 1min @ 80 % FTP,50 % FTP
2x 1min @ 98 % FTP,50 % FTP
2min @ 50 % FTP
2min @ 50 % FTP
3x 2min @ 120 % FTP,50 % FTP
15sec @ 150 % FTP
3min from 88 to 94 % FTP
15sec @ 150 % FTP
3min from 88 to 94 % FTP
15sec @ 150 % FTP
3min from 88 to 94 % FTP
15sec @ 150 % FTP
3min from 88 to 94 % FTP
15sec @ 150 % FTP
3min from 88 to 94 % FTP
15sec @ 150 % FTP
3min from 88 to 94 % FTP
15sec @ 150 % FTP
3min from 88 to 94 % FTP
15sec @ 150 % FTP
3min from 88 to 94 % FTP
5min from 75 to 45 % FTP
View watts
Enter FTP
5min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2x 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 1min @ <span
data-value="98" data-unit="relpow">98</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3x 2min @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 15sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 3min from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</span>% FTP 15sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 3min from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</span>% FTP 15sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 3min from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</span>% FTP 15sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 3min from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</span>% FTP 15sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 3min from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</span>% FTP 15sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 3min from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</span>% FTP 15sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 3min from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</span>% FTP 15sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 3min from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</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
Stress points: 81
Zone distribution Z1: 19m
Z2: 5m
Z3: 10m
Z4: 18m
Z5: -
Z6: 8m
An effective way to build your aerobic endurance is to perform repeated, short, high power efforts throughout a steady state effort.
✓ Available in Zwift
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