4min @ 80rpm, from 40 to 50 % FTP
4min @ 90rpm, from 50 to 60 % FTP
4min @ 95rpm, from 60 to 70 % FTP
4min @ 100rpm, from 70 to 80 % FTP
2min @ 85rpm, 55 % FTP
3min @ 100rpm, 110 % FTP
2min @ 85rpm, 55 % FTP
1min @ 110rpm, 115 % FTP
2min @ 85rpm, 55 % FTP
2x 30sec @ 110rpm, 122 % FTP,55 % FTP
2min from 55 to 25 % FTP
View watts
Enter FTP
4min @ 80rpm, from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="50" data-unit="relpow">50</span>% FTP 4min @ 90rpm, from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 4min @ 95rpm, from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="70" data-unit="relpow">70</span>% FTP 4min @ 100rpm, from <span
data-value="70" data-unit="relpow">70</span> to <span
data-value="80" data-unit="relpow">80</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ 100rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2x 30sec @ 110rpm, <span
data-value="122" data-unit="relpow">122</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 30m
Stress points: 30
Zone distribution Z1: 17m
Z2: 6m
Z3: 2m
Z4: -
Z5: 4m
Z6: 1m
This is a great workout to do before your race. They are typically performed the day before a big day, and touch each of the energy systems relevant for performance. This should leave you feeling better at the end of the workout than it did in the beginning, and is NOT meant for training purposes.
No longer available in Zwift*
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*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? .