5min from 55 to 75 % FTP
1x 15sec @ 90rpm, 90 % FTP,65 % FTP
1x 15sec @ 100rpm, 100 % FTP,65 % FTP
1x 15sec @ 110rpm, 110 % FTP,65 % FTP
2min @ 85rpm, 55 % FTP
3x 15sec @ 110rpm, 150 % FTP,65 % FTP
3min @ 85rpm, 55 % FTP
1min @ 50rpm, 65 % FTP
1min @ 75rpm, 90 % FTP
30sec free ride
5min @ 85rpm, 55 % FTP
1min @ 50rpm, 65 % FTP
1min @ 75rpm, 90 % FTP
30sec free ride target 250 % FTP
5min @ 85rpm, 55 % FTP
1min @ 50rpm, 65 % FTP
1min @ 75rpm, 90 % 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 @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 1x 15sec @ 100rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 1x 15sec @ 110rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 3x 15sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 3min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 50rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 1min @ 75rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec free ride 5min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 50rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 1min @ 75rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec free ride target <span
data-value="250" data-unit="relpow">250</span>% FTP 5min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 50rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 1min @ 75rpm, <span
data-value="90" data-unit="relpow">90</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: 38m 30s
Stress points: 46
Zone distribution Z1: 21m
Z2: 11m
Z3: 1m
Z4: 4m
Z5: -
Z6: 1m
This workout is inspired by one of the best sprinters of all time, Nelson Vails. Today, you'll work on your sprinting power with track sprint simulations. Nelson Vails is the first African American Cyclist to win an Olympic medal. He took home the Silver medal in the sprint in the 1984 Olympics. Nicknamed “The Cheetah”, he is known for going from zero to 40+ MPH in the blink of an eye. The track sprint is an equal mental and physical challenge with competitors playing tricks and mind-games on one another before uncorking their sprint… Be prepared to launch yours when the time is right!
No longer available in Zwift*
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