Zwift | FTP | 5' 10' 10' 5' | Team Oxygenaddict
Workout overview
Duration: 1h
Stress points: 77
Zone distribution
Z1: 16m
Z2: 12m
Z3: 1m
Z4: 32m
Z5: -
Z6: -
Author: Rob Wilby (via TrainingPeaks)
Warm up: (18 mins)
6 mins easy spin, gradually increase effort
5 mins gradually increase power each minute to reach 100% FTP, HR Z4.
5 mins easy spin, 55% FTP, HR Z1.
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Main set:
5' HARD effort, with 1 minute easy spin (little ring) recovery.
10' HARD effort, with 2 minutes easy spin (little ring) recovery.
10' HARD effort, with 2 minutes easy spin (little ring) recovery.
5' HARD effort, with 1 minute easy spin (little ring) recovery.
Efforts in aero position if possible.
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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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Non power meter users:
Complete session with HARD efforts in HR zone 4.
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Easy spin cool down for the rest of the session.