3min @ 50 % FTP
1min @ 65 % FTP
1min @ 75 % FTP
1min @ 85 % FTP
1min @ 109 % FTP
2min @ 50 % FTP
4min @ 90 % FTP
3min @ 50 % FTP
2min from 121 to 140 % FTP
2min @ 65 % FTP
2min from 121 to 140 % FTP
2min @ 65 % FTP
2min from 121 to 140 % FTP
2min @ 65 % FTP
2min from 121 to 140 % FTP
2min @ 65 % FTP
2min from 121 to 140 % FTP
2min @ 65 % FTP
5min @ 50 % FTP
6min from 108 to 120 % FTP
5min @ 50 % FTP
View watts
Enter FTP
3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2min from <span
data-value="121.45" data-unit="relpow">121</span> to <span
data-value="140.45" data-unit="relpow">140</span>% FTP 2min @ <span
data-value="65.000004" data-unit="relpow">65</span>% FTP 2min from <span
data-value="121.45" data-unit="relpow">121</span> to <span
data-value="140.45" data-unit="relpow">140</span>% FTP 2min @ <span
data-value="65.000004" data-unit="relpow">65</span>% FTP 2min from <span
data-value="121.45" data-unit="relpow">121</span> to <span
data-value="140.45" data-unit="relpow">140</span>% FTP 2min @ <span
data-value="65.000004" data-unit="relpow">65</span>% FTP 2min from <span
data-value="121.45" data-unit="relpow">121</span> to <span
data-value="140.45" data-unit="relpow">140</span>% FTP 2min @ <span
data-value="65.000004" data-unit="relpow">65</span>% FTP 2min from <span
data-value="121.45" data-unit="relpow">121</span> to <span
data-value="140.45" data-unit="relpow">140</span>% FTP 2min @ <span
data-value="65.000004" data-unit="relpow">65</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 6min from <span
data-value="108" data-unit="relpow">108</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP Workout overview Duration: 52m
Stress points: 81
Zone distribution Z1: 18m
Z2: 12m
Z3: 1m
Z4: 4m
Z5: 6m
Z6: 11m
Big session today! Now that you're into the ZA Semi finals we are going to implement training that targets specific areas of fitness. We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power.
No longer available in Zwift*
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