10min from 25 to 75% FTP4x 15sec @ 110rpm, 115% FTP,
45sec @ 85rpm, 50% FTP
5min from 65 to 85% FTP5x 30sec @ 130% FTP,
30sec @ 50% FTP
5min 30sec @ 50% FTP5x 30sec @ 130% FTP,
30sec @ 50% FTP
5min 30sec @ 50% FTP5x 30sec @ 130% FTP,
30sec @ 50% FTP
10min from 60 to 45% FTP
Workout overview

Duration: 55m

Stress points: 55

Zone distribution

Z1: 38m

Z2: 6m

Z3: 2m

Z4: -

Z5: 1m

Z6: 8m

69%
11%
4%
0%
2%
14%

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* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • EF Pro Cycling's Yellow Day Workout

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    55m | 43 SP

  • Lionel Sanders' Yellow Day Run Workout

    2.6 km | 37 SP

  • Tinman Elite's Yellow Day Workout

    1.8 km | 34 SP

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