10min from 50 to 75% FTP1min @ 50% FTP10min @ 85% FTP1min @ 120% FTP1min @ 55% FTP30sec @ 160% FTP30sec @ 55% FTP15sec @ 180% FTP45sec @ 55% FTP10sec @ 200% FTP10min @ 55% FTP10min @ 85% FTP1min @ 121% FTP1min @ 55% FTP30sec @ 160% FTP30sec @ 55% FTP15sec @ 180% FTP45sec @ 55% FTP10sec @ 200% FTP3min @ 50% FTP5min from 75 to 50% FTP
Workout overview

Duration: 57m 20s

Stress points: 63

Zone distribution

Z1: 24m

Z2: 9m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

42%
16%
35%
0%
0%
7%

TEMPO INTO SPRINTS #1
-----
WU:
10-15 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
10 Min Tempo interval leading into maximal sprints
TARGET: Power Zone 3
CADENCE: 90-100rpm

Immediately 10 Min Tempo is completed, perform the following sprint efforts
60 Sec On / 60 Sec recovery
30 Sec On / 30 Sec recovery
15 Sec On / 45 Sec recovery
10 Sec Max
CADENCE: 100+rpm

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

  • Day 2 - Pure Strength #1

    1h 2m | 52 SP

  • Day 3 - Rest Day

    - | 0 SP

  • Day 4 - Tempo into Sprints #1

    57m | 63 SP

  • Day 5 - Strength into FTP #1

    1h 12m | 81 SP

  • Day 6 - Season Base #3

    1h 10m | 85 SP

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