Workout overview

Duration: 1h 49m

Stress points: 145

Zone distribution

Z1: 47m

Z2: 6m

Z3: 3m

Z4: 40m

Z5: -

Z6: 13m

43%
5%
3%
37%
0%
12%

Author: Derek Rush

4 x 10' blocks at 102% of FTP with 30" recoveries, each followed up with Russian Steps of high cadence reps at 130%. Five minute rest between sets.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • Derek Rush's FTP Advancer

    1h 57m | 152 SP

  • Derek Rush's "Strength Reps"

    1h 52m | 151 SP

  • SST/MTIs to Maximal Power Reps

    1h 52m | 164 SP

  • Speed Intervals

    1h 50m | 124 SP

  • Tempo Tension Intervals

    1h 46m | 105 SP

  • Threshold to Russian Steps

    1h 49m | 145 SP

  • Wave Rider

    1h 44m | 120 SP

Similar workouts

  • SZR Aktivitus 2h v3

    2h | 146 SP

  • SST/MTIs to Maximal Power Reps

    1h 52m | 164 SP

  • Chamois Abuse

    1h 25m | 118 SP

  • VO2 Intermittent - Semi Finals

    1h 30m | 152 SP

  • AC + Sweet Spot #1

    1h 2m | 91 SP

  • 6x2 VO2 Max

    1h | 77 SP

  • SZR Aktivitus 2h v2

    2h | 144 SP

  • Day 3

    1h 20m | 101 SP

  • Day 3

    1h 20m | 101 SP

  • Speed Intervals

    1h 50m | 124 SP

  • Day 4

    1h 45m | 132 SP

  • Day 4

    1h 45m | 132 SP