5min from 50 to 75% FTP
5x 30sec @ 65% FTP,
30sec @ 80% FTP
15min free ride
6x 30sec @ 113% FTP,
30sec @ 76% FTP
10min @ 65% FTP
6x 30sec @ 113% FTP,
30sec @ 76% FTP
5min from 75 to 50% FTP
Workout overview
Duration: 52m
Stress points: 56
Zone distribution
Z1: 4m
Z2: 25m
Z3: 18m
Z4: -
Z5: 6m
Z6: -
After warming up complete 15 minutes of 'free-ride' to build a little fatigue in the legs. Aim to keep power within Zones 2 and 3 during this time.
We then complete
2 sets of (6 x 30sec efforts @ Z5 Power with 30sec recovery). With 10 minute recovery between the sets.
No longer available in Zwift*
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*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?.