8min from 40 to 80 % FTP
3min @ 55 % FTP
5x 30sec @ 125 % FTP,55 % FTP
5min @ 55 % FTP
5x 30sec @ 125 % FTP,55 % FTP
8min @ 55 % FTP
2min @ 115 % FTP
3min @ 55 % FTP
2min @ 115 % FTP
3min @ 55 % FTP
2min @ 115 % FTP
5min 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 5x 30sec @ <span
data-value="125" data-unit="relpow">125</span>% FTP,<br
/> 15sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 5min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 5x 30sec @ <span
data-value="125" data-unit="relpow">125</span>% FTP,<br
/> 15sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 8min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ <span
data-value="115" data-unit="relpow">115</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ <span
data-value="115" data-unit="relpow">115</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ <span
data-value="115" data-unit="relpow">115</span>% FTP 5min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="35" data-unit="relpow">35</span>% FTP Workout overview Duration: 48m 30s
Stress points: 54
Zone distribution Z1: 34m
Z2: 3m
Z3: 1m
Z4: -
Z5: 6m
Z6: 5m
The last workout will see you push the pain barrier to that last level as we do some higher aerobic intervals all above FTP. In the opening part of the workout we do some short 30 sec 'bursts' which will see you have 2 1/2min total in each block at 125% FTP, we will have two of these high intensity blocks in the first part of the workout. In the last part of the workout we continue to work at an effort above FTP but at a lesser level to previous, but we extend the duration of each effort with x3 2min intervals at 115%. A great way to push your limits and see your progress from the ZA workouts.
No longer available in Zwift*
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