10min from 30 to 75 % FTP
30sec @ 95rpm, 100 % FTP
30sec @ 85rpm, 50 % FTP
30sec @ 100rpm, 110 % FTP
30sec @ 85rpm, 50 % FTP
30sec @ 105rpm, 120 % FTP
3min @ 85rpm, 50 % FTP
10min @ 90rpm, 100 % FTP
4min @ 85rpm, 55 % FTP
3min @ 85rpm, from 91 to 97 % FTP
3min @ 80rpm, from 97 to 103 % FTP
3min @ 75rpm, from 103 to 109 % FTP
4min @ 85rpm, 55 % FTP
2min @ 90rpm, 100 % FTP
1min @ 70rpm, 100 % FTP
2min @ 90rpm, 100 % FTP
1min @ 70rpm, 100 % FTP
4min @ 100rpm, 100 % FTP
7min from 65 to 45 % FTP
View watts
Enter FTP
10min from <span
data-value="30" data-unit="relpow">30</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 30sec @ 95rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 100rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 10min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 4min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ 85rpm, from <span
data-value="91" data-unit="relpow">91</span> to <span
data-value="97" data-unit="relpow">97</span>% FTP 3min @ 80rpm, from <span
data-value="97" data-unit="relpow">97</span> to <span
data-value="103" data-unit="relpow">103</span>% FTP 3min @ 75rpm, from <span
data-value="103" data-unit="relpow">103</span> to <span
data-value="109" data-unit="relpow">109</span>% FTP 4min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ 70rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 2min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ 70rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 4min @ 100rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 7min from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 59m 30s
Stress points: 74
Zone distribution Z1: 24m
Z2: 5m
Z3: -
Z4: 28m
Z5: 3m
Z6: 1m
This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout.
✓ Available in Zwift
More workouts like this