2min @ 60 % FTP
2min @ 70 % FTP
2min @ 80 % FTP
1min @ 90 % FTP
5min @ 65 % FTP
3x 20sec @ 130 % FTP,55 % FTP
5min @ 65 % FTP
30sec free ride target 250 % FTP
3min @ 55 % FTP
30sec free ride target 250 % FTP
3min @ 55 % FTP
7min @ 65 % FTP
2min free ride target 160 % FTP
6min @ 55 % FTP
2min free ride target 160 % FTP
6min @ 55 % FTP
20min @ 85 % FTP
5min from 65 to 45 % FTP
View watts
Enter FTP
2min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 2min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 2min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 5min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 3x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 5min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 30sec free ride target <span
data-value="250" data-unit="relpow">250</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec free ride target <span
data-value="250" data-unit="relpow">250</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 7min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 2min free ride target <span
data-value="160" data-unit="relpow">160</span>% FTP 6min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min free ride target <span
data-value="160" data-unit="relpow">160</span>% FTP 6min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20min @ <span
data-value="85" data-unit="relpow">85</span>% FTP 5min from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h 19m
Stress points: 118
Zone distribution Z1: 28m
Z2: 22m
Z3: 22m
Z4: 1m
Z5: -
Z6: 6m
This dynamic workout focuses on two critical power durations, 30-second and 2-minute. 30-second, anaerobic efforts hone your ability to do short, explosive efforts in quick succession—mimicking attack covering and punchy courses. 2-minute efforts simulate the high-pressure moments that often dictate race-winning scenarios—late-race attacks, final climbs, etc. By intertwining these two components, this workout equips you with the fitness for race-winning efforts.
✓ Available in Zwift
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