10min from 50 to 75 % FTP
2x 1min @ 90rpm, 100 % FTP,80 % FTP
1x 30sec @ 100rpm, 110 % FTP,50 % FTP
1x 30sec @ 105rpm, 120 % FTP,50 % FTP
2min @ 50 % FTP
4x 30sec @ 110rpm, 163 % FTP,30 % FTP
10min @ 85rpm, 65 % FTP
4x 30sec @ 110rpm, 163 % FTP,30 % FTP
5min from 55 to 35 % FTP
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Enter FTP
10min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2x 1min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 1x 30sec @ 100rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 30sec @ 110rpm, <span
data-value="163" data-unit="relpow">163</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="30" data-unit="relpow">30</span>% FTP 10min @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 4x 30sec @ 110rpm, <span
data-value="163" data-unit="relpow">163</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="30" data-unit="relpow">30</span>% FTP 5min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="35" data-unit="relpow">35</span>% FTP Workout overview Duration: 45m
Stress points: 53
Zone distribution Z1: 20m
Z2: 16m
Z3: 2m
Z4: 2m
Z5: 1m
Z6: 5m
Anaerobic intervals improve the body's ability to produce energy without oxygen, which is critical for high-intensity efforts such as sprinting. By training the body to produce energy anaerobically, cyclists can improve their power output and overall speed.
No longer available in Zwift*
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