3min @ 50% FTP4x 10sec @ 180% FTP,
50sec @ 50% FTP
3min @ 70% FTP2min @ 50% FTP5min @ 90% FTP3min @ 50% FTP35min free ride5min from 75 to 50% FTP
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.

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

    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

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