10min from 45 to 65% FTP8min @ 88% FTP4min @ 52% FTP10min @ 88% FTP4min @ 52% FTP12min @ 88% FTP4min @ 52% FTP10min @ 88% FTP4min @ 52% FTP8min @ 88% FTP4min @ 52% FTP10min from 65 to 45% FTP
Workout overview

Duration: 1h28m

Stress points: 88

Zone distribution

Z1: 35m

Z2: 5m

Z3: 48m

Z4: -

Z5: -

Z6: -

40%
6%
55%
0%
0%
0%

Warm up for 10 minutes, Zone 1, progressing into mid Zone 2. Then perform blocks of the following, with 4 minutes easy spinning in between efforts So Zone 3 at 8/10/12/10/8 minutes (4 minute recovery between each effort). Keep good form on the bike focusing on smooth, fluid power! Finish with 10 minutes easy Zone 1. This session is designed to work on your ability to generate power through torque - low cadence, high power efforts are something that every rider will benefit from.

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

    1h35m | 60 SP

  • Session 2: Test Day Ride

    1h13m | 70 SP

  • Session 3: Low Cadence Zone 3 Steps

    1h28m | 88 SP

  • Session 4: Split Zone 2/3

    1h25m | 74 SP

  • Session 5: Progressive Ramp

    1h45m | 83 SP

  • Session 6: Zone 2 Cadence Changer

    1h10m | 52 SP

  • Session 7: Threshold Pushing

    1h19m | 81 SP

  • Session 8: Over Unders

    1h5m | 76 SP

  • Session 9: Extended Over Unders

    1h16m | 111 SP

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