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. 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, ensure that you do at least 70 min to receive credit for the workout.

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 19: Pre-Test Day Ride

    1h 35m | 60 SP

  • Session 20: Test Day Ride

    1h 13m | 70 SP

  • Session 21: Over Under Session

    1h 10m | 85 SP

  • Session 22: Extended Over Unders

    1h 17m | 103 SP

  • Session 23: Extra-Extended OUs

    1h 29m | 126 SP

  • Session 24: Threshold Pulling

    1h 23m | 90 SP

  • Session 25: Attack Simulation

    1h 10m | 77 SP

  • Session 26: Capacity Pyramids

    1h 39m | 116 SP

  • Session 27: MAP 30/30

    1h 25m | 115 SP

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