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,50 % FTP
2min @ 50 % FTP
2x 1min @ 125 % FTP,65 % FTP
5min from 76 to 89 % FTP
2x 1min @ 125 % FTP,65 % FTP
5min from 76 to 89 % FTP
2x 1min @ 125 % FTP,65 % FTP
5min from 76 to 89 % FTP
2x 1min @ 125 % FTP,65 % FTP
5min from 76 to 89 % FTP
3min @ 50 % FTP
5min from 75 to 50 % FTP
View watts
Enter FTP
5min from <span
data-value="45.450002" data-unit="relpow">45</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2x 10sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP,<br
/> 50sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2x 1min @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP,<br
/> 1min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min from <span
data-value="76.449996" data-unit="relpow">76</span> to <span
data-value="89.449996" data-unit="relpow">89</span>% FTP 2x 1min @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP,<br
/> 1min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min from <span
data-value="76.449996" data-unit="relpow">76</span> to <span
data-value="89.449996" data-unit="relpow">89</span>% FTP 2x 1min @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP,<br
/> 1min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min from <span
data-value="76.449996" data-unit="relpow">76</span> to <span
data-value="89.449996" data-unit="relpow">89</span>% FTP 2x 1min @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP,<br
/> 1min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min from <span
data-value="76.449996" data-unit="relpow">76</span> to <span
data-value="89.449996" data-unit="relpow">89</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="50.449997" data-unit="relpow">50</span>% 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.
✓ Available in Zwift
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