3min from 45 to 60% FTP3min @ 70% FTP3min @ 80% FTP3min @ 90% FTP3min @ 55% FTP5min @ 65rpm, 85% FTP5min @ 55% FTP5min @ 65rpm, 85% FTP5min @ 55% FTP5min @ 65rpm, 85% FTP5min @ 55% FTP5min @ 65rpm, 85% FTP5min @ 55% FTP1min @ 138% FTP1min @ 69% FTP1min @ 138% FTP1min @ 69% FTP1min @ 138% FTP1min @ 69% FTP1min @ 138% FTP1min @ 69% FTP1min @ 138% FTP1min @ 69% FTP1min @ 138% FTP1min @ 69% FTP5min from 70 to 45% FTP
Workout overview

Duration: 1h 12m

Stress points: 86

Zone distribution

Z1: 29m

Z2: 11m

Z3: 23m

Z4: 3m

Z5: -

Z6: 6m

40%
15%
32%
4%
0%
8%

This session was a favorite from Zwift Academy 2017! This time with a little twist...

The first part is designed to squeeze you. Working your strength and ability to generate power through high-torque efforts.

Finishing the session with some 1 x 1 minute efforts, these simulate rolling through in a group, pushing hard on the front and having to maintain the power for the 'recovery' element.

✓ Available in Zwift More workouts like this

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  • Lactate Shuttling

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  • Max Aerobic

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  • Over Ones

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  • Race Day

    55m | 66 SP

  • Strength Reloaded

    1h 12m | 86 SP

  • Under Ones

    57m | 56 SP

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