10min from 25 to 75 % FTP
4x 15sec @ 110rpm, 115 % FTP,50 % FTP
5min from 65 to 85 % FTP
5x 30sec @ 130 % FTP,50 % FTP
5min 30sec @ 50 % FTP
5x 30sec @ 130 % FTP,50 % FTP
5min 30sec @ 50 % FTP
5x 30sec @ 130 % FTP,50 % FTP
10min from 60 to 45 % FTP
View watts
Enter FTP
10min from <span
data-value="25.45" data-unit="relpow">25</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 4x 15sec @ 110rpm, <span
data-value="115.45" data-unit="relpow">115</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min from <span
data-value="65.449995" data-unit="relpow">65</span> to <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 5x 30sec @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5x 30sec @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5x 30sec @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10min from <span
data-value="60.449994" data-unit="relpow">60</span> to <span
data-value="45.449999" data-unit="relpow">45</span>% FTP Workout overview Duration: 55m
Stress points: 55
Zone distribution Z1: 38m
Z2: 6m
Z3: 2m
Z4: -
Z5: 1m
Z6: 8m
EF Pro Cycling's Alex Howes says 'I love 30/30s on yellow days. They're great for developing that high end power that translates to on the road success, yet when broken into more bite sized chunks, they're something the body can recover quickly from, setting me up for a green day tomorrow.'
No longer available in Zwift*
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