8min from 40 to 80 % FTP
3min @ 55 % FTP
1x 20sec @ 140 % FTP,55 % FTP
1x 30sec @ 130 % FTP,55 % FTP
1x 40sec @ 120 % FTP,55 % FTP
10min @ 92 % FTP
6min @ 55 % FTP
1x 20sec @ 140 % FTP,55 % FTP
1x 30sec @ 130 % FTP,55 % FTP
1x 40sec @ 120 % FTP,55 % FTP
10min @ 92 % FTP
4min from 55 to 35 % FTP
View watts
Enter FTP
8min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="80" data-unit="relpow">80</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 20sec @ <span
data-value="140" data-unit="relpow">140</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 40sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 10min @ <span
data-value="92" data-unit="relpow">92</span>% FTP 6min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 20sec @ <span
data-value="140" data-unit="relpow">140</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 40sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 10min @ <span
data-value="92" data-unit="relpow">92</span>% FTP 4min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="35" data-unit="relpow">35</span>% FTP Workout overview Duration: 50m
Stress points: 56
Zone distribution Z1: 23m
Z2: 3m
Z3: 1m
Z4: 20m
Z5: -
Z6: 3m
This workout is the first to include some higher intensity as we introduce some short efforts of 20 - 40sec to 'prime' your aerobic system before a 10 min block just below your FTP. These priming efforts prior to your 10 min interval means that we will have depleted your anaerobic system slightly before you do the 10min efforts which are done below your FTP. The 10 min blocks will feel slightly harder than normal because of the short depleting intervals prior. You will have just a total of 3 min above your FTP in this session but 20min just below.
No longer available in Zwift*
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