7min from 50 to 75% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
10sec @ 130% FTP
30sec @ 55% FTP
2min 30sec @ 120% FTP
3min @ 80% FTP
30sec @ 120% FTP
1min @ 55% FTP
30sec @ 120% FTP
3min @ 85% FTP
30sec @ 120% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP
10sec @ 130% FTP
30sec @ 55% FTP
2min 30sec @ 120% FTP
3min @ 80% FTP
30sec @ 120% FTP
1min @ 55% FTP
30sec @ 120% FTP
3min @ 85% FTP
30sec @ 120% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP
10sec @ 130% FTP
30sec @ 85% FTP
2min @ 125% FTP
3min @ 80% FTP
30sec @ 120% FTP
1min @ 55% FTP
30sec @ 120% FTP
3min @ 85% FTP
32sec @ 130% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
20sec @ 100% FTP
20sec @ 200% FTP
5min from 55 to 35% FTP
Workout overview
Duration: 56m 32s
Stress points: 81
Zone distribution
Z1: 16m
Z2: 6m
Z3: 19m
Z4: -
Z5: 3m
Z6: 13m
A race simulation on Watopia Hilly Forward where you'll tackle 3 laps of the course.
✓ Available in Zwift
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