3min @ 60 % FTP
3min @ 68 % FTP
3min @ 83 % FTP
3min @ 55 % FTP
5min @ 70rpm, 93 % FTP
6min @ 55 % FTP
5x 10sec @ 200 % FTP,55 % FTP
7min @ 55 % FTP
5x 10sec @ 200 % FTP,55 % FTP
5min @ 55 % FTP
View watts
Enter FTP
3min @ <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 3min @ <span
data-value="68.000001" data-unit="relpow">68</span>% FTP 3min @ <span
data-value="82.999998" data-unit="relpow">83</span>% FTP 3min @ <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 5min @ 70rpm, <span
data-value="93.449992" data-unit="relpow">93</span>% FTP 6min @ <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 5x 10sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP,<br
/> 50sec @ <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 7min @ <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 5x 10sec @ <span
data-value="200" data-unit="relpow">200</span>% FTP,<br
/> 50sec @ <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 5min @ <span
data-value="55.000001" data-unit="relpow">55</span>% FTP
Workout overview Duration: 45m
Stress points: 42
Zone distribution Z1: 29m
Z2: 6m
Z3: 3m
Z4: 5m
Z5: -
Z6: 2m
This is a good 'pre-race' ride, perfect activation ahead of an event, test, race, or just to open the legs! The session includes a steady priming effort close to your FTP and some phosphate sprints to prime the neuromuscular system without fatiguing the body too much. The day after this session you should be ready to race! It is better to do this session with ERG Mode OFF.
No longer available in Zwift*
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