15min from 49 to 92 % FTP
5min @ 51 % FTP
1x 15min @ 65rpm, 88 % FTP,49 % FTP
1min @ 107 % FTP
1x 4min @ 98 % FTP,49 % FTP
2min @ 107 % FTP
1x 3min @ 98 % FTP,49 % FTP
3min @ 107 % FTP
1x 2min @ 98 % FTP,49 % FTP
4min @ 107 % FTP
1min @ 98 % FTP
15min from 57 to 49 % FTP
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Enter FTP
15min from <span
data-value="49.000004" data-unit="relpow">49</span> to <span
data-value="92.000008" data-unit="relpow">92</span>% FTP 5min @ <span
data-value="51.499999" data-unit="relpow">51</span>% FTP 1x 15min @ 65rpm, <span
data-value="88.368148" data-unit="relpow">88</span>% FTP,<br
/> 10min @ 100rpm, <span
data-value="48.942557" data-unit="relpow">49</span>% FTP 1min @ <span
data-value="107.00001" data-unit="relpow">107</span>% FTP 1x 4min @ <span
data-value="97.500002" data-unit="relpow">98</span>% FTP,<br
/> 3min @ <span
data-value="49.000001" data-unit="relpow">49</span>% FTP 2min @ <span
data-value="107.00001" data-unit="relpow">107</span>% FTP 1x 3min @ <span
data-value="97.500002" data-unit="relpow">98</span>% FTP,<br
/> 3min @ <span
data-value="49.000001" data-unit="relpow">49</span>% FTP 3min @ <span
data-value="107.00001" data-unit="relpow">107</span>% FTP 1x 2min @ <span
data-value="97.500002" data-unit="relpow">98</span>% FTP,<br
/> 3min @ <span
data-value="49.000001" data-unit="relpow">49</span>% FTP 4min @ <span
data-value="107.00001" data-unit="relpow">107</span>% FTP 1min @ <span
data-value="97.500002" data-unit="relpow">98</span>% FTP 15min from <span
data-value="56.999993" data-unit="relpow">57</span> to <span
data-value="48.999998" data-unit="relpow">49</span>% FTP Workout overview Duration: 1h 29m
Stress points: 97
Zone distribution Z1: 43m
Z2: 6m
Z3: 20m
Z4: 11m
Z5: 10m
Z6: -
This session is designed to progressively stretch you as you tick-off each interval. The main sets are 4 x 5 minutes, starting just above your FTP and reducing the power after a set duration to just below your FTP. Start with a good warm up, followed by a Zone 3 low cadence block (60-70 rpm). This is a system priming section and should set you up nicely for the main intervals. Think of this block being comfortably hard, but hardly comfortable! The 5 minutes are as follows, with "pulling" referring to your power above FTP, and "pushing" referring to power below FTP. Recovery periods are 3 minutes between each interval. "Pulling"/"Pushing" : 1/4, 2/3, 3/2, 4/1.
No longer available in Zwift*
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