6min from 41 to 70% FTP1min @ 50% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 90rpm, 90% FTP3min @ 50% FTP5min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP5min @ 90rpm, 84% FTP20sec @ 100rpm, 170% FTP5min @ 90rpm, 84% FTP30sec @ 100rpm, 150% FTP5min @ 50% FTP5min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP5min @ 90rpm, 84% FTP20sec @ 100rpm, 170% FTP5min @ 90rpm, 84% FTP30sec @ 100rpm, 150% FTP5min @ 50% FTP
Workout overview

Duration: 59m 10s

Stress points: 70

Zone distribution

Z1: 20m

Z2: 2m

Z3: 30m

Z4: 4m

Z5: 1m

Z6: 2m

34%
4%
51%
7%
2%
4%

Building upon the previous 'Tempo With Accelerations' session, this time we are extending the tempo portion to add a little more fatigue.

By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibres and extend their ability to work aerobically.

The sprint efforts increase in duration from 15sec, to 20sec and 30sec.

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 #2

    54m | 51 SP

  • Day 2 - HIT 45sec #2

    1h | 86 SP

  • Day 3 - Tempo with Finale!

    1h | 68 SP

  • Day 4 - Endurance

    1h | 64 SP

  • Day 5 - 40/20's #2

    58m | 69 SP

  • Day 6 - Tempo with accelerations #2

    59m | 70 SP

  • Day 7 - Max Aerobic declining

    1h | 69 SP

Similar workouts

  • Day 6 - Tempo with accelerations #1

    52m | 63 SP

  • 9. Tempo With Accelerations #1

    52m | 63 SP

  • Tempo with accelerations #1

    52m | 63 SP

  • 2. Tempo Accelerations

    50m | 61 SP

  • 2. Spin Up #1

    56m | 58 SP

  • Spin Up #1

    56m | 58 SP

  • 2. Tempo With Accelerations #2

    58m | 68 SP

  • Endurance #2

    1h 3m | 53 SP

  • Endurance #2

    1h 3m | 53 SP

  • Endurance #2

    1h 3m | 53 SP

  • Endurance #2

    1h 3m | 53 SP

  • Attack!

    1h | 61 SP