20min from 35 to 85% FTP5min @ 40% FTP16min @ 100% FTP10min @ 40% FTP16min @ 100% FTP15min from 75 to 25% FTP
Workout overview

Duration: 1h 22m

Stress points: 93

Zone distribution

Z1: 35m

Z2: 11m

Z3: 4m

Z4: 32m

Z5: -

Z6: -

43%
13%
5%
39%
0%
0%

This session is designed to increase your FTP from below, working predominately on your aerobic metabolism. In time, your body will become more comfortable at these powers and your FTP will increase. Note: Don't be tempted to over do it on these efforts. You'll want to push the power and may feel as though you're in no-man's land, not easy, not hard but this is exactly what we want. This isn't supposed to be an "eyeballs out" session as those are still to come!

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 10: Extended Zone 3

    1h 59m | 81 SP

  • Session 11: Cadence Training

    1h 35m | 68 SP

  • Session 12: Hill Reps

    1h 5m | 58 SP

  • Session 13: Extended Zone 2-3

    1h 40m | 84 SP

  • Session 14: Hill Reps #2

    1h 25m | 75 SP

  • Session 15: 20/40 Hill Reps

    1h 5m | 65 SP

  • Session 16: Threshold Pushing #2

    1h 22m | 93 SP

  • Session 17: Pushing & Pulling

    1h 19m | 81 SP

  • Session 18: Threshold Pulling

    1h 10m | 74 SP

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