5min from 40 to 75% FTP3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 50% FTP2x 10sec @ 110rpm, 150% FTP,
50sec @ 85rpm, 65% FTP
3min @ 85rpm, 50% FTP3min @ 95rpm, from 110 to 120% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, from 110 to 120% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, from 110 to 120% FTP3min @ 85rpm, 50% FTP3min @ 95rpm, from 110 to 120% FTP5min from 65 to 40% FTP
Workout overview

Duration: 41m

Stress points: 53

Zone distribution

Z1: 21m

Z2: 6m

Z3: -

Z4: -

Z5: 11m

Z6: 3m

51%
15%
0%
0%
27%
7%

We're back to working at VO2 Max intensity today, but this time we're aiming for 12min and using a steady state interval again. The plan is to ramp up through the entire VO2 Max range and maintain a high cadence throughout. 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.

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