2min @ 50 % FTP
2min @ 60 % FTP
2min @ 70 % FTP
1min @ 90 % FTP
5min @ 65 % FTP
20sec free ride target 200 % FTP
40sec @ 130 % FTP
1min @ 105 % FTP
1min 15sec @ 90 % FTP
40sec free ride target 200 % FTP
7min @ 55 % FTP
7min @ 85 % FTP
4min @ 55 % FTP
20sec free ride target 200 % FTP
40sec @ 130 % FTP
1min @ 105 % FTP
1min 15sec @ 90 % FTP
40sec free ride target 200 % FTP
7min @ 55 % FTP
7min @ 85 % FTP
4min @ 55 % FTP
20sec free ride target 200 % FTP
40sec @ 130 % FTP
1min @ 105 % FTP
1min 15sec @ 90 % FTP
40sec free ride target 200 % FTP
5min from 60 to 40 % FTP
View watts
Enter FTP
2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 2min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 1min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 5min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 20sec free ride target <span
data-value="200" data-unit="relpow">200</span>% FTP 40sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP 1min @ <span
data-value="105" data-unit="relpow">105</span>% FTP 1min 15sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec free ride target <span
data-value="200" data-unit="relpow">200</span>% FTP 7min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 7min @ <span
data-value="85" data-unit="relpow">85</span>% FTP 4min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20sec free ride target <span
data-value="200" data-unit="relpow">200</span>% FTP 40sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP 1min @ <span
data-value="105" data-unit="relpow">105</span>% FTP 1min 15sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec free ride target <span
data-value="200" data-unit="relpow">200</span>% FTP 7min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 7min @ <span
data-value="85" data-unit="relpow">85</span>% FTP 4min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20sec free ride target <span
data-value="200" data-unit="relpow">200</span>% FTP 40sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP 1min @ <span
data-value="105" data-unit="relpow">105</span>% FTP 1min 15sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec free ride target <span
data-value="200" data-unit="relpow">200</span>% FTP 5min from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h 4m 45s
Stress points: 100
Zone distribution Z1: 29m
Z2: 9m
Z3: 14m
Z4: 5m
Z5: 3m
Z6: 5m
Ready for likely the toughest, but also most fun workout? Number five simulates all-out attacks to challenge your sprint power and see how fast you can recover. You'll push your limits with 20-second and 40-second free ride segments at the end of each attack. This workout is crucial for building the stamina and resilience needed to break away from the pack. Get ready to go full gas and show your strength!
✓ Available in Zwift
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