20min from 25 to 90 % FTP
5min @ 65 % FTP
20x 30sec @ 130 % FTP,70 % FTP
10min @ 65 % FTP
20x 30sec @ 130 % FTP,70 % FTP
10min from 75 to 25 % FTP
View watts
Enter FTP
20min from <span
data-value="25.449997" data-unit="relpow">25</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 5min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 20x 30sec @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 10min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 20x 30sec @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 10min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 25m
Stress points: 115
Zone distribution Z1: 18m
Z2: 43m
Z3: 4m
Z4: -
Z5: -
Z6: 20m
Don't go out too hard - the first 2-3 minutes of the 10 will feel comfortable, by the end you won't be quite as comfortable. Try and keep the 30 seconds 'off' with the legs still producing the power. Don't let off the gas completely!!
No longer available in Zwift*
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*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? .