7min from 50 to 75% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
10sec @ 130% FTP
20sec @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
20sec @ 55% FTP
2min @ 85% FTP
30sec @ 120% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP
10sec @ 130% FTP
20sec @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
20sec @ 55% FTP
2min @ 85% FTP
30sec @ 120% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP
10sec @ 130% FTP
20sec @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
20sec @ 55% FTP
2min @ 85% FTP
30sec @ 140% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
20sec @ 100% FTP
10sec @ 200% FTP
4min 30sec from 55 to 35% FTP
Workout overview
Duration: 1h 2m 50s
Stress points: 79
Zone distribution
Z1: 13m
Z2: 6m
Z3: 27m
Z4: 9m
Z5: 3m
Z6: 4m
A race simulation on Watopia Flat Forward where you'll tackle 3 laps of the course.
✓ Available in Zwift
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