5min from 45 to 75 % FTP
2x 1min @ 80 % FTP,50 % FTP
2x 1min @ 98 % FTP,50 % FTP
2min @ 50 % FTP
30sec @ 85rpm, 130 % FTP
2min from 121 to 150 % FTP
3min @ 50 % FTP
30sec @ 85rpm, 130 % FTP
2min from 121 to 150 % FTP
3min @ 50 % FTP
30sec @ 85rpm, 130 % FTP
2min from 121 to 150 % FTP
3min @ 50 % FTP
2min @ 50 % FTP
30sec @ 85rpm, 130 % FTP
2min from 121 to 150 % FTP
3min @ 50 % FTP
30sec @ 85rpm, 130 % FTP
2min from 121 to 150 % FTP
3min @ 50 % FTP
30sec @ 85rpm, 130 % FTP
2min from 121 to 150 % FTP
3min @ 50 % FTP
6min from 75 to 25 % 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 30sec @ 85rpm, <span
data-value="130" data-unit="relpow">130</span>% FTP 2min from <span
data-value="121" data-unit="relpow">121</span> to <span
data-value="150" data-unit="relpow">150</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 85rpm, <span
data-value="130" data-unit="relpow">130</span>% FTP 2min from <span
data-value="121" data-unit="relpow">121</span> to <span
data-value="150" data-unit="relpow">150</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 85rpm, <span
data-value="130" data-unit="relpow">130</span>% FTP 2min from <span
data-value="121" data-unit="relpow">121</span> to <span
data-value="150" data-unit="relpow">150</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 85rpm, <span
data-value="130" data-unit="relpow">130</span>% FTP 2min from <span
data-value="121" data-unit="relpow">121</span> to <span
data-value="150" data-unit="relpow">150</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 85rpm, <span
data-value="130" data-unit="relpow">130</span>% FTP 2min from <span
data-value="121" data-unit="relpow">121</span> to <span
data-value="150" data-unit="relpow">150</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 85rpm, <span
data-value="130" data-unit="relpow">130</span>% FTP 2min from <span
data-value="121" data-unit="relpow">121</span> to <span
data-value="150" data-unit="relpow">150</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 6min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 56m
Stress points: 89
Zone distribution Z1: 33m
Z2: 4m
Z3: 2m
Z4: 2m
Z5: -
Z6: 15m
The focus of today's session is to improve your ability to produce power. To be able to turn a big gear faster. By completing high power intervals with slightly less cadence, we increase the torque applied to the crank, boosting muscular endurance power. Two sets of short intervals with short recovery. However, the opening high power effort has a target cadence of 85RPM, before completing the remaining time at a self selected cadence.
✓ Available in Zwift
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