5min from 55 to 75 % FTP
1x 15sec @ 100 % FTP,65 % FTP
1x 15sec @ 110 % FTP,65 % FTP
1x 15sec @ 120 % FTP,65 % FTP
3min from 90 to 105 % FTP
3min @ 55 % FTP
20sec @ 120 % FTP
15sec @ 130 % FTP
30sec free ride
5min @ 40 % FTP
20sec @ 120 % FTP
15sec @ 130 % FTP
30sec free ride
5min @ 40 % FTP
20sec @ 120 % FTP
15sec @ 130 % FTP
30sec free ride
5min from 55 to 35 % FTP
View watts
Enter FTP
5min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1x 15sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 45sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 1x 15sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 45sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 1x 15sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 45sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 3min from <span
data-value="90" data-unit="relpow">90</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 15sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP 30sec free ride 5min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 20sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 15sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP 30sec free ride 5min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 20sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 15sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP 30sec free ride 5min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="35" data-unit="relpow">35</span>% FTP Workout overview Duration: 32m 15s
Stress points: 29
Zone distribution Z1: 19m
Z2: 6m
Z3: 2m
Z4: 3m
Z5: -
Z6: 2m
Anna Meares, OAM, is the most decorated female track cyclist of all time, including 6 Olympic medals. The team sprint is one of the most intense things you can do on a bicycle, and this workout will take you through what it feels like to participate in one!
No longer available in Zwift*
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