5min from 40 to 75 % FTP
3x 30sec @ 105rpm, 105 % FTP,65 % FTP
2min @ 85rpm, 50 % FTP
2x 10sec @ 110rpm, 150 % FTP,65 % FTP
3min @ 85rpm, 50 % FTP
8x 20sec @ 100rpm, 119 % FTP,50 % FTP
4min @ 85rpm, 55 % FTP
8x 20sec @ 100rpm, 119 % FTP,50 % FTP
4min @ 55 % FTP
8x 20sec @ 100rpm, 119 % FTP,50 % FTP
5min from 65 to 40 % FTP
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Enter FTP
5min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 3x 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 10sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 50sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 8x 20sec @ 100rpm, <span
data-value="119" data-unit="relpow">119</span>% FTP,<br
/> 10sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 4min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 8x 20sec @ 100rpm, <span
data-value="119" data-unit="relpow">119</span>% FTP,<br
/> 10sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 8x 20sec @ 100rpm, <span
data-value="119" data-unit="relpow">119</span>% FTP,<br
/> 10sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 5min from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 40m
Stress points: 41
Zone distribution Z1: 24m
Z2: 6m
Z3: -
Z4: -
Z5: 2m
Z6: 8m
Today, we're entering the pain cave again for some more VO2 Max work! However, this time instead of a steady state effort, we're going to be using a micro-interval, and more specifically 20sec on, 10 sec off, AKA Tabata Intervals. Get ready to put the work in today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.
✓ Available in Zwift
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