10min from 25 to 75% FTP20x 10sec @ 200% FTP,
20sec @ 50% FTP
10min @ 50% FTP10x 20sec @ 175% FTP,
40sec @ 50% FTP
10min @ 50% FTP20x 10sec @ 200% FTP,
20sec @ 50% FTP
10min from 75 to 25% FTP
Workout overview

Duration: 1h 10m

Stress points: 84

Zone distribution

Z1: 54m

Z2: 6m

Z3: -

Z4: -

Z5: -

Z6: 10m

77%
9%
0%
0%
0%
14%

Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off , recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off , warm down for 10 minutes.

✓ Available in Zwift More workouts like this

  • Day 1 - Micro Bursts

    1h 10m | 84 SP

  • Day 2 - Cadence Change Efforts

    1h | 39 SP

  • Day 3 - Strength Endurance

    1h 5m | 52 SP

  • Day 4 - Z6 Intervals

    55m | 65 SP

Similar workouts

  • Anaerobic Endurance 6 x 60sec

    1h 12m | 79 SP

  • Day 1 - Micro Bursts

    1h | 77 SP

  • Day 1 - Micro Bursts

    1h | 77 SP

  • Day 1 - Micro Bursts

    1h | 77 SP

  • Micro Burst Intervals 2

    1h 2m | 70 SP

  • AC Intervals #1

    57m | 71 SP

  • AC Intervals #1

    57m | 71 SP

  • AC + Sweet Spot #1

    1h 2m | 91 SP

  • AC + Sweet Spot #1

    1h 2m | 91 SP

  • AC + Sweet Spot #2

    1h 2m | 93 SP

  • 1. Watopia Hilly Forward

    57m | 81 SP

  • 1. Watopia Hilly Forward

    57m | 81 SP