5min from 40 to 105 % FTP
2min @ 50 % FTP
5x 20sec @ 160 % FTP,40 % FTP
3min @ 50 % FTP
5x 20sec @ 160 % FTP,40 % FTP
3min @ 51 % FTP
5x 20sec @ 160 % FTP,40 % FTP
3min @ 50 % FTP
5x 20sec @ 160 % FTP,40 % FTP
5min from 70 to 40 % FTP
View watts
Enter FTP
5min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 20sec @ <span
data-value="160" data-unit="relpow">160</span>% FTP,<br
/> 40sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 20sec @ <span
data-value="160" data-unit="relpow">160</span>% FTP,<br
/> 40sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3min @ <span
data-value="51" data-unit="relpow">51</span>% FTP 5x 20sec @ <span
data-value="160" data-unit="relpow">160</span>% FTP,<br
/> 35sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 20sec @ <span
data-value="160" data-unit="relpow">160</span>% FTP,<br
/> 40sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 5min from <span
data-value="70" data-unit="relpow">70</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 40m 35s
Stress points: 46
Zone distribution Z1: 29m
Z2: 3m
Z3: 1m
Z4: 1m
Z5: -
Z6: 7m
This workout really gets your Type II (Fast Twitch) muscle fibers firing, by completing 20 x 20-second sprint efforts. There are huge gains to be made through sprint training, even if your target event doesn't involve sprinting - you will love being more powerful and explosive on the bike.
✓ Available in Zwift
More workouts like this