5min from 45 to 75 % FTP
1min @ 50 % FTP
1min @ 81 % FTP
1min @ 50 % FTP
1min @ 95 % FTP
1min @ 50 % FTP
1min @ 109 % FTP
1min @ 50 % FTP
2x 10sec @ 150 % FTP, 50sec @ 50 % FTP
2min @ 50 % FTP
2x 1min @ 125 % FTP, 1min @ 65 % FTP
5min from 76 to 89 % FTP
2x 1min @ 125 % FTP, 1min @ 65 % FTP
5min from 76 to 89 % FTP
2x 1min @ 125 % FTP, 1min @ 65 % FTP
5min from 76 to 89 % FTP
2x 1min @ 125 % FTP, 1min @ 65 % FTP
5min from 76 to 89 % FTP
3min @ 50 % FTP
5min from 75 to 50 % FTP
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Enter FTP
5min from 45 to 75 % FTP 1min @ 50 % FTP 1min @ 81 % FTP 1min @ 50 % FTP 1min @ 95 % FTP 1min @ 50 % FTP 1min @ 109 % FTP 1min @ 50 % FTP 2x 10sec @ 150 % FTP, 50sec @ 50 % FTP 2min @ 50 % FTP 2x 1min @ 125 % FTP, 1min @ 65 % FTP 5min from 76 to 89 % FTP 2x 1min @ 125 % FTP, 1min @ 65 % FTP 5min from 76 to 89 % FTP 2x 1min @ 125 % FTP, 1min @ 65 % FTP 5min from 76 to 89 % FTP 2x 1min @ 125 % FTP, 1min @ 65 % FTP 5min from 76 to 89 % FTP 3min @ 50 % FTP 5min from 75 to 50 % FTP Workout overview Duration: 1h
Stress points: 75
Zone distribution Z1: 15m
Z2: 14m
Z3: 21m
Z4: 1m
Z5: 1m
Z6: 8m
Quite often, racing involves periods of short, high intensity efforts followed by a period of tempo riding. Today we look to replicate what it takes to breakaway from the group and then maintain that advantage. After a good warmup, the session consists of 4 sets of 2 x 1 min capacity efforts leading into a 5 min tempo effort.
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