6min from 40 to 70 % 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
8min @ 90rpm, 92 % FTP
3min @ 85rpm, 50 % FTP
2min @ 85rpm, from 90 to 95 % FTP
2min @ 80rpm, from 95 to 100 % FTP
2min @ 75rpm, from 100 to 105 % FTP
5min from 65 to 45 % FTP
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Enter FTP
6min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="70" data-unit="relpow">70</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 8min @ 90rpm, <span
data-value="92" data-unit="relpow">92</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ 85rpm, from <span
data-value="90" data-unit="relpow">90</span> to <span
data-value="95" data-unit="relpow">95</span>% FTP 2min @ 80rpm, from <span
data-value="95" data-unit="relpow">95</span> to <span
data-value="100" data-unit="relpow">100</span>% FTP 2min @ 75rpm, from <span
data-value="100" data-unit="relpow">100</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 5min from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 33m 30s
Stress points: 37
Zone distribution Z1: 15m
Z2: 3m
Z3: -
Z4: 14m
Z5: 1m
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.
✓ Available in Zwift
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