5min @ 50% FTP5x 30sec @ 80rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 85rpm, 50% FTP15min @ 81% FTP1min @ 100rpm, 150% FTP1min @ 85rpm, 50% FTP30sec @ 100rpm, 170% FTP30sec @ 85rpm, 50% FTP15sec @ 110rpm, 200% FTP45sec @ 85rpm, 50% FTP10sec @ 110rpm, 200% FTP5min @ 85rpm, 50% FTP15min @ 90rpm, 81% FTP1min @ 100rpm, 150% FTP1min @ 85rpm, 50% FTP30sec @ 100rpm, 170% FTP30sec @ 85rpm, 50% FTP15sec @ 110rpm, 200% FTP45sec @ 85rpm, 50% FTP10sec @ 110rpm, 200% FTP5min @ 85rpm, 50% FTP
Workout overview

Duration: 1h 1m 20s

Stress points: 74

Zone distribution

Z1: 23m

Z2: 3m

Z3: 33m

Z4: -

Z5: -

Z6: 4m

37%
4%
53%
0%
0%
6%

The challenge is to complete 4 short, high intensity intervals of increasing power, after first opening with a steady 15min Tempo effort.

By working aerobically in the early 15min effort you will be improving the ability to deliver oxygen to the working muscles and preserve your carbohydrate stores for the finishing maximal efforts.

Can you achieve the same max power in both sets?

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 - HIT 80% FTP #1

    52m | 48 SP

  • Day 2 - HIT 45sec #1

    57m | 81 SP

  • Day 3 - Tempo into Sprints

    1h 1m | 74 SP

  • Day 4 - Endurance

    1h | 64 SP

  • Day 5 - 40/20's #1

    51m | 52 SP

  • Day 6 - Tempo with accelerations #1

    52m | 63 SP

  • Day 7 - Sweet Spot 12

    1h 3m | 71 SP

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