Workouts» Z Racing» Week 3 »

1. Watopia Hilly Reverse

7min from 35 to 55% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 85rpm, 55% FTP
20sec @ 150% FTP
30sec @ 75% FTP
1min @ 100% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
30sec @ 120% FTP
30sec @ 55% FTP
2min @ 90% FTP
30sec @ 120% FTP
30sec @ 55% FTP
1min @ 90% FTP
2min @ 120% FTP
20sec @ 55% FTP
2min @ 105% FTP
1min @ 55% FTP
2min @ 90% FTP
1min @ 100% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
30sec @ 120% FTP
30sec @ 55% FTP
2min @ 90% FTP
30sec @ 120% FTP
30sec @ 55% FTP
1min @ 90% FTP
2min @ 120% FTP
20sec @ 55% FTP
2min @ 105% FTP
1min @ 55% FTP
2min @ 90% FTP
1min @ 100% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
30sec @ 120% FTP
30sec @ 55% FTP
2min @ 90% FTP
30sec @ 120% FTP
30sec @ 55% FTP
1min @ 90% FTP
1min 30sec @ 130% FTP
20sec @ 55% FTP
1min 30sec @ 115% FTP
1min @ 55% FTP
1min @ 100% FTP
20sec @ 200% FTP
4min @ 55% FTP
7min from 35 to 55% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP1min @ 85rpm, 55% FTP20sec @ 150% FTP30sec @ 75% FTP1min @ 100% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP30sec @ 120% FTP30sec @ 55% FTP2min @ 90% FTP30sec @ 120% FTP30sec @ 55% FTP1min @ 90% FTP2min @ 120% FTP20sec @ 55% FTP2min @ 105% FTP1min @ 55% FTP2min @ 90% FTP1min @ 100% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP30sec @ 120% FTP30sec @ 55% FTP2min @ 90% FTP30sec @ 120% FTP30sec @ 55% FTP1min @ 90% FTP2min @ 120% FTP20sec @ 55% FTP2min @ 105% FTP1min @ 55% FTP2min @ 90% FTP1min @ 100% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP30sec @ 120% FTP30sec @ 55% FTP2min @ 90% FTP30sec @ 120% FTP30sec @ 55% FTP1min @ 90% FTP1min 30sec @ 130% FTP20sec @ 55% FTP1min 30sec @ 115% FTP1min @ 55% FTP1min @ 100% FTP20sec @ 200% FTP4min @ 55% FTP
Workout overview

Duration: 57m 10s

Stress points: 84

Zone distribution

Z1: 20m

Z2: 3m

Z3: -

Z4: 17m

Z5: 9m

Z6: 9m

35%
4%
0%
30%
15%
16%

A race simulation on Watopia Hilly Reverse where you'll tackle 3 laps of the course.

✓ Available in Zwift More workouts like this

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All workouts in 

Z Racing » Week 3

  • 1. Watopia Hilly Reverse

    57m | 84 SP

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  • 2. Easy Progress

    1h | 46 SP

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  • 3. Arise

    52m | 61 SP

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  • 4. Mend

    33m | 14 SP

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