Workout overview

Duration: 1h

Stress points: 60

Zone distribution

Z1: 13m

Z2: 6m

Z3: 35m

Z4: 5m

Z5: -

Z6: 1m

22%
10%
58%
8%
0%
1%

After warming up the session is a 'free ride', but during the session complete 6 x 12sec max sprints starting from high speed (30km/h).

Begin sprint in a gear that allows you to reach ~100rpm after 12sec. No gear changes during sprint.

Grip bars tightly.

✓ Available in Zwift More workouts like this

  • Day 1 - Endurance /Free Ride

    50m | 53 SP

  • Day 2 - 15min varied tempo #2

    1h 10m | 77 SP

  • Day 3 - Rest Day

    - | 0 SP

  • Day 4 - 3 & 1's #2

    56m | 65 SP

  • Day 5 - Endurance + 4x1min

    57m | 57 SP

  • Day 6 - Sprints #1

    1h | 60 SP

Similar workouts

  • Day 2 - 15min varied tempo #2

    1h | 62 SP

  • Day 1 - HIT 80% FTP #2

    54m | 51 SP

  • Day 4 - Sprints #2

    55m | 56 SP

  • GC Coaching's Purple Unicorn

    1h 45m | 132 SP

  • Purple Unicorn

    1h 45m | 132 SP

  • 6. HIIT 80% FTP #2

    45m | 43 SP

  • Day 1 - HIT 80% FTP #1

    52m | 48 SP

  • 2. HIIT 80% FTP #1

    52m | 48 SP

  • 3. 30/30 Anaerobic #1

    52m | 57 SP

  • 6. Tempo Climbing #1

    1h 1m | 71 SP

  • 5. VO2max Development

    52m | 67 SP

  • 30/30 Anaerobic #2

    1h | 64 SP