Workout overview

Duration: 58m

Stress points: 63

Zone distribution

Z1: 16m

Z2: 18m

Z3: -

Z4: 10m

Z5: 14m

Z6: -

27%
32%
0%
17%
24%
0%

Author: Ian Murray - Evil Elf Racing

This ride is designed to teach the body how to deal with surges and counterattacks in a race. The five-minute period represents a hard surge or chase to close a gap. The one-minute period represents a hard counterattack.

Warm-up 10 minutes. Insert 3 x 30 seconds of high cadence (100rpm +) on 60 seconds recovery.
Main set
4 x:
5 minutes hard
2 minutes easy
1 minute hard (get out of the saddle and accelerate)
2 minutes easy
Ride easy for the remainder of the ride to cool down.

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

  • Day 1: Minute Man

    1h 4m | 93 SP

  • Day 2: Pernicious

    1h 20m | 80 SP

  • Day 3: The Hard Miles

    1h 30m | 92 SP

  • Day 4: Rest Day

    - | 0 SP

  • Day 5: 5-1 surges

    58m | 63 SP

  • Day 6: Variable Contracting Intervals

    1h 20m | 77 SP

  • Day 7: Hayman's Hustle 2017

    55m | 72 SP

Similar workouts

  • John Levison - Russian Steps

    1h | 64 SP

  • LOX

    1h | 65 SP

  • 15.9

    1h | 61 SP

  • VO2 I - Ouch!

    1h | 62 SP

  • 10/8/4 Threshold

    2h 12m | 95 SP

  • Race Pace Plus Medium

    1h 2m | 63 SP

  • VO2 II - OUUUCH!

    1h 2m | 61 SP

  • #8

    1h | 50 SP

  • 6x2 VO2 Max

    54m | 52 SP

  • 30/30 Anaerobic #2

    1h | 60 SP

  • Day 2 - Pyramid Cadence Efforts

    56m | 47 SP

  • Day 7 - Pointy Pyramid

    52m | 61 SP