Workouts» Zwift Academy Tri 2019» Bike »

3. FTP Development

9min from 50 to 75% FTP
2min @ 80% FTP
30sec @ 104% FTP
30sec @ 50% FTP
30sec @ 106% FTP
30sec @ 50% FTP
30sec @ 108% FTP
2min @ 50% FTP
5min @ 103% FTP
3min @ 45% FTP
5min @ 103% FTP
3min @ 45% FTP
4min @ 105% FTP
3min @ 45% FTP
4min @ 105% FTP
3min @ 45% FTP
3min @ 107% FTP
2min @ 45% FTP
3min @ 107% FTP
2min @ 40% FTP
5min from 60 to 45% FTP
9min from 50 to 75% FTP2min @ 80% FTP30sec @ 104% FTP30sec @ 50% FTP30sec @ 106% FTP30sec @ 50% FTP30sec @ 108% FTP2min @ 50% FTP5min @ 103% FTP3min @ 45% FTP5min @ 103% FTP3min @ 45% FTP4min @ 105% FTP3min @ 45% FTP4min @ 105% FTP3min @ 45% FTP3min @ 107% FTP2min @ 45% FTP3min @ 107% FTP2min @ 40% FTP5min from 60 to 45% FTP
Workout overview

Duration: 1h 0m 30s

Stress points: 74

Zone distribution

Z1: 27m

Z2: 6m

Z3: 2m

Z4: 11m

Z5: 15m

Z6: -

45%
9%
3%
17%
25%
0%

We know how critical it is to have a high FTP power for cycling performance. This is a session I like to call "FTP+", this is because the intensity of the intervals sits somewhere between FTP power and VO2max power. Yes, this is a challenging session! :)

The intervals in this session are all classified as "long intervals" ranging from 3 to 5 minutes but, as the duration comes down, the intensity goes up! By hanging out for prolonged periods at just above your FTP, you will increase your FTP value, and also have a great workout.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Zwift Academy Tri 2019 » Bike

  • 1. Strength Development

    1h 2m | 59 SP

    View >

  • 2. Half-Distance Power Development

    1h 1m | 63 SP

    View >

  • 3. FTP Development

    1h 1m | 74 SP

    View >

  • 4. Endurance Stimulation

    1h 15m | 81 SP

    View >

  • 5. VO2max Development

    52m | 67 SP

    View >

  • 6. 4 Minute Power

    55m | 56 SP

    View >

Similar workouts

  • VO2 I - Ouch!

    1h | 74 SP

    View >

  • 15.9

    1h | 74 SP

    View >

  • LOX

    1h | 78 SP

    View >

  • Karl Alexander - The 13:50

    1h | 86 SP

    View >

  • B: VO2: 3 x 2 with SST x 10

    1h | 71 SP

    View >

  • Lucy Charles over-unders

    1h | 71 SP

    View >

  • 1. Supra-Threshold #1

    1h 3m | 75 SP

    View >

  • 1. Supra-Threshold #2

    1h 4m | 79 SP

    View >

  • 1. VO2 Over/Unders

    49m | 60 SP

    View >

  • Reece Barclay Mix Session

    1h | 78 SP

    View >

  • Chili Tri Spicy 45

    45m | 65 SP

    View >

  • Annemiek Van Vleuten: All-rounder

    50m | 63 SP

    View >