Zwift workouts: Coaches' Challenge » Day 6: Variable Contracting Intervals

Workouts» Coaches' Challenge »

Day 6: Variable Contracting Intervals

15min from 25 to 80% FTP

1min 30sec @ 95% FTP

10sec @ 110% FTP

1min @ 50% FTP

1min 30sec @ 65% FTP

10sec @ 135% FTP

1min 30sec @ 95% FTP

10sec @ 145% FTP

3min @ 95% FTP

10sec @ 145% FTP

1min 30sec @ 95% FTP

10sec @ 135% FTP

1min 30sec @ 65% FTP

1min @ 50% FTP

10sec @ 110% FTP

1min 30sec @ 95% FTP

2min 30sec @ 50% FTP

5min @ 81% FTP

1min @ 90% FTP

5min @ 80% FTP

2min 30sec @ 50% FTP

15sec @ 120% FTP

4min 30sec from 60 to 85% FTP

15sec @ 125% FTP

4min from 60 to 85% FTP

20sec @ 130% FTP

3min 30sec from 60 to 85% FTP

20sec @ 135% FTP

3min from 60 to 85% FTP

20sec @ 140% FTP

2min 30sec from 55 to 85% FTP

30sec @ 145% FTP

2min from 55 to 85% FTP

30sec @ 150% FTP

1min 30sec from 55 to 85% FTP

40sec @ 155% FTP

1min from 55 to 85% FTP

40sec @ 160% FTP

8min 10sec from 75 to 25% FTP

Workout overview

Duration: 1h 20m

Stress points: 91

Zone distribution

Z1: 23m

Z2: 23m

Z3: 19m

Z4: 10m

Z5: -

Z6: 5m

29%

24%

13%

Author: Noel Bonk - BonkWerx Coaching

Variable Contracting Intervals (infamously dubbed "labor contractions") - Short Z5/6 efforts w/ "active" decreasing rest intervals.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

What's on Zwift?

Workout overview

Zone distribution

Similar workouts

Day 6: Variable Contracting Intervals

Workout overview

Zone distribution

All workouts in

Similar workouts