5min @ 50% FTP2x 10sec @ 181% FTP,
50sec @ 50% FTP
2min @ 50% FTP1min @ 109% FTP2min @ 56% FTP3min @ 84% FTP3min @ 56% FTP4x 5min @ 100rpm, 92% FTP,
3min @ 80rpm, 50% FTP
10min from 75 to 50% FTP
Workout overview

Duration: 1h

Stress points: 59

Zone distribution

Z1: 29m

Z2: 6m

Z3: 3m

Z4: 20m

Z5: 1m

Z6: -

49%
10%
5%
33%
2%
1%

Targeting your aerobic efficiency with 5 x 5min sub-threshold efforts with 3min recovery.

We are also introducing an added stress by challenging your neuromuscular system by increasing the target 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?.

  • Day 1 - Endurance /Free Ride

    50m | 53 SP

  • Day 2 - Progressive 6min #3

    1h 1m | 62 SP

  • Day 3 - Rest Day

    - | 0 SP

  • Day 4 - Sprints #2

    55m | 56 SP

  • Day 5 - 5 x 5min 100rpm

    1h | 59 SP

  • Day 6 - Strength Endurance #3

    1h 4m | 62 SP

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