3min @ 85rpm, 50% FTP
1min @ 90rpm, 60% FTP
1min @ 90rpm, 65% FTP
1min @ 95rpm, 81% FTP
1min @ 95rpm, 109% FTP
2min @ 85rpm, 50% FTP
4min @ 90rpm, 90% FTP
3min @ 85rpm, 50% FTP
15x 30sec @ 100rpm, 113% FTP,
2min 30sec @ 80rpm, 50% FTP
25min free ride
Workout overview
Duration: 1h 26m
Stress points: 79
Zone distribution
Z1: 46m
Z2: 2m
Z3: 26m
Z4: 4m
Z5: 9m
Z6: -
After warming up you will complete the main set of 15 x 30sec @ 113%FTP with 2.5min recovery. These are controlled accelerations, NOT max sprints.
Today the endurance part comes at the end.
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?.