Zwift | FTP | six x 5' | Team Oxygenaddict
Workout overview
Duration: 1h
Stress points: 78
Zone distribution
Z1: 14m
Z2: 12m
Z3: 5m
Z4: 30m
Z5: -
Z6: -
Author: Rob Wilby (via TrainingPeaks)
Warm up: (15 mins)
5 mins easy spin, gradually increase effort
5 mins as 30s faster effort, 30s easy recovery
5 mins very easy spin
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Main set: (20 mins)
1,2,3,4,5 min MOD-HARD effort (HR Z3, 85% FTP), each off 1 minute easy spin (little ring) recovery. Efforts in aero position.
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Rest of session: easy spin recovery to cool down in Z1
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Power meter users:
HARD efforts at 100% FTP for each interval.
Use power as your key metric, even if you are also using a heart rate monitor.
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If you do not have a power meter, we recommend using a smart trainer / Wattbike if possible, or completing your sessions in Zwfit with zPower virtual power.
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Heart rate only users:
Complete session with HARD efforts in HR zone 4.