2min @ 50 % FTP
2min @ 60 % FTP
2min @ 70 % FTP
1min @ 90 % FTP
5min @ 65 % FTP
4x 3min 30sec @ 95 % FTP,80 % FTP
3min @ 65 % FTP
2min @ 95 % FTP
3min @ 103 % FTP
2min @ 111 % FTP
3min @ 65 % FTP
10min free ride target 105 % FTP
5min @ 65 % FTP
2min free ride target 140 % FTP
4min from 65 to 45 % 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 4x 3min 30sec @ <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 1min 30sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 3min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 2min @ <span
data-value="95" data-unit="relpow">95</span>% FTP 3min @ <span
data-value="103" data-unit="relpow">103</span>% FTP 2min @ <span
data-value="111" data-unit="relpow">111</span>% FTP 3min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10min free ride target <span
data-value="105" data-unit="relpow">105</span>% FTP 5min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 2min free ride target <span
data-value="140" data-unit="relpow">140</span>% FTP 4min 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 6m
Stress points: 92
Zone distribution Z1: 5m
Z2: 21m
Z3: 6m
Z4: 20m
Z5: 12m
Z6: 2m
You've made it to the final workout! Number six will push your sustained aerobic power under fatigue and see if you can still bring it home with a powerful sprint finish. This workout is designed to simulate the demands of competitive cycling, ensuring you can maintain high power output even when fatigued. Go all out and finish strong!
✓ Available in Zwift
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