Mishmash

• Cycling
• 1h 30mTime
• 91Stress
• 0.78Intensity
• 100Popularity

About this workout

The Mishmash workout features a solid tempo main set with 4 intervals of 3 minutes at 80% FTP, ideal for building aerobic durability and endurance without pushing you over the edge. This time-tested session is perfect for those mid-week Zwift rides when you want to maintain fitness while keeping the effort manageable.

Workout structure

• Warm-Up 10 min @ 40-70% (40-70w)
• Active 3 min @ 80% (80w) 95 rpm
• Rest 1 min @ 105% (105w) 65 rpm
• Active 1 min @ 65% (65w) 85 rpm
• Active 3 min @ 80% (80w) 100 rpm
• Rest 1 min @ 105% (105w) 65 rpm
• Active 1 min @ 65% (65w) 85 rpm
• Active 3 min @ 80% (80w) 70 rpm
• Rest 1 min @ 105% (105w) 100 rpm
• Active 1 min @ 65% (65w) 85 rpm
• Active 3 min @ 80% (80w) 95 rpm
• Rest 1 min @ 105% (105w) 65 rpm
• Active 2 min @ 65% (65w) 85 rpm
• Active 4 min @ 90% (90w) 95 rpm
• Active 4 min @ 80% (80w) 85 rpm
• Active 4 min @ 70% (70w) 75 rpm
• Active 4 min @ 90% (90w) 75 rpm
• Active 4 min @ 80% (80w) 85 rpm
• Active 4 min @ 70% (70w) 95 rpm
• Active 12 min @ 90-60% (90-60w)
• Active 2 min @ 75% (75w) 65 rpm
• Active 1 min @ 75% (75w) 65 rpm
• Active 2 min @ 75% (75w) 95 rpm
• Active 1 min @ 75% (75w) 65 rpm
• Active 2 min @ 75% (75w) 65 rpm
• 6X
  • Active 1 min @ 75% (75w) 100 rpm
  • Rest 1 min @ 75% (75w) 60 rpm
• Active 3 min @ 50% (50w)