3min @ 50% FTP
4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
3min @ 95rpm, 70% FTP
2min @ 50% FTP
5min @ 90rpm, 90% FTP
3min @ 85rpm, 50% FTP
5x 40sec @ 95rpm, 109% FTP,
30sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP
5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP
5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP
Workout overview
Duration: 50m50s
Stress points: 52
Zone distribution
Z1: 32m
Z2: 3m
Z3: -
Z4: 5m
Z5: 10m
Z6: 1m
The 40/20 sessions consist of 40sec above your threshold pace, followed by 20sec of rest.
By continually lifting power above what is comfortable, you will improve your ability to recover from hard efforts.
Monitor your heart rate before and after each interval. Has heart rate increased significantly over the course of the efforts?
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?.