10min from 45 to 65% FTP2x 5min @ 88% FTP,
5min @ 52% FTP
20min @ 52% FTP3x 10sec @ 160% FTP,
4min 50sec @ 52% FTP
20min @ 52% FTP10min from 65 to 45% FTP
Workout overview

Duration: 1h 35m

Stress points: 60

Zone distribution

Z1: 1h 20m

Z2: 5m

Z3: 10m

Z4: -

Z5: -

Z6: 1m

84%
5%
11%
0%
0%
1%

This session is best done the day before your FTP test, however is optional. To get the best out of yourself in tomorrow's test, it is important that you ride today. You need to give the body some training stimulus without depleting your glycogen stores. The total ride time should be around 90 minutes, but you can shorten or extend as you wish.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • Session 1: Pre-Test Day Ride

    1h 35m | 60 SP

  • Session 2: Test Day Ride

    1h 13m | 70 SP

  • Session 3: Low Cadence Zone 3 Steps

    1h 28m | 88 SP

  • Session 4: Split Zone 2/3

    1h 25m | 74 SP

  • Session 5: Progressive Ramp

    1h 45m | 83 SP

  • Session 6: Zone 2 Cadence Changer

    1h 10m | 52 SP

  • Session 7: Threshold Pushing

    1h 19m | 81 SP

  • Session 8: Over Unders

    1h 5m | 76 SP

  • Session 9: Extended Over Unders

    1h 16m | 111 SP

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