10min from 50 to 75% FTP
5min @ 80rpm, 104% FTP
1min 30sec @ 75rpm, 121% FTP
5min @ 55% FTP
20sec @ 140% FTP
40sec @ 95% FTP
20sec @ 140% FTP
40sec @ 95% FTP
20sec @ 140% FTP
40sec @ 95% FTP
20sec @ 140% FTP
40sec @ 95% FTP
20sec @ 140% FTP
40sec @ 95% FTP
5min @ 55% FTP
5min @ 80rpm, 104% FTP
1min 30sec @ 75rpm, 121% FTP
5min @ 55% FTP
20sec @ 140% FTP
40sec @ 95% FTP
20sec @ 140% FTP
40sec @ 95% FTP
20sec @ 140% FTP
40sec @ 95% FTP
20sec @ 140% FTP
40sec @ 95% FTP
20sec @ 140% FTP
40sec @ 95% FTP
5min from 75 to 50% FTP
Workout overview
Duration: 53m
Stress points: 74
Zone distribution
Z1: 21m
Z2: 9m
Z3: -
Z4: 17m
Z5: -
Z6: 6m
High intensity efforts focusing on the ability to produce anaerobic power, from an already threshold power.
The intervals simulate the demands of flat, fast efforts, as well as climbing efforts with a lower cadence.
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?.