2min @ 60 % FTP
2min @ 70 % FTP
2min @ 80 % FTP
1min @ 90 % FTP
3min @ 65 % FTP
5x 30sec @ 133 % FTP,60 % FTP
3min @ 60 % FTP
4x 40sec @ 123 % FTP,60 % FTP
3min @ 60 % FTP
3x 1min @ 113 % FTP,60 % FTP
5min from 60 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 3min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 5x 30sec @ <span
data-value="133" data-unit="relpow">133</span>% FTP,<br
/> 30sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 3min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 4x 40sec @ <span
data-value="123" data-unit="relpow">123</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 3min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 3x 1min @ <span
data-value="113" data-unit="relpow">113</span>% FTP,<br
/> 1min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 5min from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 37m 20s
Stress points: 45
Zone distribution Z1: 5m
Z2: 21m
Z3: 2m
Z4: 1m
Z5: 3m
Z6: 5m
In racing, adaptability to pace changes often sets champions apart from the pack. This workout challenges your ability to rapidly engage and disengage your muscles through progressively challenging interval sets. However, this is just the beginning. As you delve deeper into each set, prepare for an intense test of your VO2 max—a measure of the maximal amount of oxygen that you can utilise during intense exercise.
✓ Available in Zwift
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