10min from 40 to 60 % FTP
3x 30sec @ 100 % FTP,50 % FTP
2min @ 50 % FTP
30sec @ 150 % FTP
4min 30sec @ 92 % FTP
2min 30sec @ 40 % FTP
30sec @ 150 % FTP
4min 30sec @ 92 % FTP
2min 30sec @ 40 % FTP
30sec @ 150 % FTP
4min 30sec @ 92 % FTP
2min 30sec @ 40 % FTP
30sec @ 150 % FTP
4min 30sec @ 92 % FTP
2min 30sec @ 40 % FTP
30sec @ 150 % FTP
4min 30sec @ 92 % FTP
2min 30sec @ 40 % FTP
7min 30sec from 55 to 35 % FTP
View watts
Enter FTP
10min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 3x 30sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min 30sec @ <span
data-value="92" data-unit="relpow">92</span>% FTP 2min 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min 30sec @ <span
data-value="92" data-unit="relpow">92</span>% FTP 2min 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min 30sec @ <span
data-value="92" data-unit="relpow">92</span>% FTP 2min 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min 30sec @ <span
data-value="92" data-unit="relpow">92</span>% FTP 2min 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min 30sec @ <span
data-value="92" data-unit="relpow">92</span>% FTP 2min 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 7min 30sec from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="35" data-unit="relpow">35</span>% FTP Workout overview Duration: 1h
Stress points: 67
Zone distribution Z1: 33m
Z2: -
Z3: -
Z4: 24m
Z5: -
Z6: 3m
Author: Andy Sexton
A session to work on building your ability to ride at threshold. After a 15 minute warm up, we perform 5 "Attack and Hold" intervals. 30s of hard effort to build the levels of fatigue in the legs, followed by 4mins30 on sweet spot effort, just under threshold. Rest and repeat!
Download workout
More workouts like this
FAQ: How to use custom workouts in Zwift?