20min from 45 to 65% FTP30min @ 73% FTP5min @ 52% FTP10min @ 88% FTP10min @ 88% FTP10min from 65 to 45% FTP
Workout overview

Duration: 1h 25m

Stress points: 74

Zone distribution

Z1: 28m

Z2: 38m

Z3: 20m

Z4: -

Z5: -

Z6: -

32%
44%
24%
0%
0%
0%

This session is designed to get you used to delivering power at a range of cadences. The low cadence efforts put the onus on your leg strength (through the high torque effort), the higher cadence efforts work your cardiopulmonary (heart and lungs) system. By training the extremities of the cadence ranges, you will be better adapt at riding to your self-selected range.

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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