1min @ 50% FTP1min @ 56% FTP1min @ 63% FTP1min @ 69% FTP1min @ 75% FTP1min @ 55% FTP5x 30sec @ 65% FTP,
30sec @ 89% FTP
1x 1min @ 55% FTP,
1min @ 55% FTP
30sec @ 85% FTP30sec @ 86% FTP30sec @ 88% FTP30sec @ 89% FTP30sec @ 90% FTP30sec @ 91% FTP30sec @ 93% FTP30sec @ 94% FTP30sec @ 95% FTP30sec @ 96% FTP30sec @ 98% FTP30sec @ 99% FTP1min @ 65% FTP1min @ 65% FTP1min @ 65% FTP30sec @ 85% FTP30sec @ 86% FTP30sec @ 89% FTP30sec @ 90% FTP30sec @ 91% FTP30sec @ 93% FTP30sec @ 94% FTP30sec @ 95% FTP30sec @ 96% FTP30sec @ 98% FTP30sec @ 99% FTP1min @ 65% FTP1min @ 65% FTP1min @ 65% FTP30sec @ 85% FTP30sec @ 86% FTP30sec @ 88% FTP30sec @ 89% FTP30sec @ 90% FTP30sec @ 91% FTP30sec @ 93% FTP30sec @ 94% FTP30sec @ 95% FTP30sec @ 96% FTP30sec @ 98% FTP30sec @ 99% FTP1min @ 60% FTP1min @ 60% FTP1min @ 60% FTP
Workout overview

Duration: 39m 30s

Stress points: 43

Zone distribution

Z1: 5m

Z2: 15m

Z3: 8m

Z4: 12m

Z5: -

Z6: -

13%
37%
20%
30%
0%
0%

Hey there, welcome to 'Let's Get Moving' with Coach Kristin! This is your first stop in the Fitness Jumpstart series. We're going to get those legs moving and hearts pumping, while also clueing you in on some smart goal-setting tips. Today's plan? Three sets of six-minute intervals, gradually upping the power every 30 seconds in Zones 3 and 4. It's all about fun and building endurance!

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2min @ 55% FTP2min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP2min @ 55% FTP3min @ 75% FTP2min @ 85% FTP1min @ 95% FTP30sec @ 105% FTP2min @ 60% FTP3min @ 75% FTP2min @ 85% FTP1min @ 95% FTP30sec @ 105% FTP2min @ 60% FTP3min @ 75% FTP2min @ 85% FTP1min @ 95% FTP30sec @ 105% FTP2min @ 60% FTP3min @ 75% FTP2min @ 85% FTP1min @ 95% FTP30sec @ 105% FTP2min @ 60% FTP1min @ 55% FTP1min @ 55% FTP
Workout overview

Duration: 45m

Stress points: 46

Zone distribution

Z1: 6m

Z2: 23m

Z3: 9m

Z4: 5m

Z5: 2m

Z6: -

13%
51%
20%
11%
4%
0%

Ready for 'Get in the Zone'? This workout is all about exploring different training zones, giving you a feel-good workout while fine-tuning your fitness. Think of this session as a ramp-up, just like our warm-ups. Perfect for checking in with how you feel as you spend time in each zone. Let's get to it!

✓ Available in Zwift View workout More workouts like this

1min @ 60% FTP1min @ 68% FTP1min @ 75% FTP1min @ 83% FTP1min @ 90% FTP1min @ 55% FTP1x 30sec @ 110% FTP,
30sec @ 55% FTP
1x 30sec @ 110% FTP,
30sec @ 55% FTP
1x 30sec @ 110% FTP,
30sec @ 55% FTP
1min @ 55% FTP1x 30sec @ 151% FTP,
1min @ 55% FTP
1x 30sec @ 151% FTP,
1min @ 55% FTP
1x 30sec @ 151% FTP,
1min @ 55% FTP
1x 30sec @ 151% FTP,
1min @ 55% FTP
2min @ 75% FTP1min 30sec @ 85% FTP1min @ 95% FTP30sec @ 106% FTP2min @ 58% FTP1x 15sec @ 151% FTP,
45sec @ 55% FTP
1x 15sec @ 151% FTP,
45sec @ 55% FTP
1x 15sec @ 151% FTP,
45sec @ 55% FTP
1x 15sec @ 151% FTP,
45sec @ 55% FTP
2min @ 75% FTP1min 30sec @ 85% FTP1min @ 95% FTP30sec @ 106% FTP2min @ 58% FTP1x 15sec @ 151% FTP,
45sec @ 55% FTP
1x 15sec @ 151% FTP,
45sec @ 55% FTP
1x 15sec @ 151% FTP,
45sec @ 55% FTP
1x 15sec @ 151% FTP,
45sec @ 55% FTP
1min @ 58% FTP1min @ 58% FTP
Workout overview

Duration: 40m

Stress points: 48

Zone distribution

Z1: 20m

Z2: 7m

Z3: 4m

Z4: 3m

Z5: 3m

Z6: 4m

49%
18%
10%
8%
6%
10%

Welcome to the colorful world of the 'Rainbow Pyramid'! Today's all about mixing endurance with bursts of power. We're going to challenge your legs with short, intense efforts, followed by a progressive climb. Get ready to see all the colors of your effort as we build your stamina!

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1min @ 55% FTP2min @ 68% FTP2min @ 82% FTP2min @ 95% FTP2min @ 55% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP2min @ 50% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP2min @ 50% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP2min @ 50% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP2min @ 50% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP30sec @ 80% FTP20sec @ 90% FTP10sec @ 120% FTP1min @ 60% FTP2min @ 60% FTP
Workout overview

Duration: 45m

Stress points: 51

Zone distribution

Z1: 11m

Z2: 5m

Z3: 15m

Z4: 10m

Z5: -

Z6: 4m

24%
11%
32%
23%
0%
9%

Get set for the '30-20-10 Ride'! This session is a fantastic fat-burner and endurance enhancer, all wrapped up in a short, sweet package. We're talking controlled 30-second efforts, spicier 20-second pulls, and all-out 10-second sprints. Repeat 5 times with 2-minute recovery breaks. Time to feel the burn!

✓ Available in Zwift View workout More workouts like this

1min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP1min @ 55% FTP1min 10sec @ 65% FTP1min 10sec @ 76% FTP1min 10sec @ 91% FTP1min 10sec @ 106% FTP1min 10sec @ 121% FTP10sec @ 151% FTP3min @ 55% FTP1min @ 65% FTP1min @ 76% FTP1min @ 91% FTP1min @ 106% FTP1min @ 121% FTP20sec @ 151% FTP3min @ 55% FTP50sec @ 65% FTP50sec @ 76% FTP50sec @ 91% FTP50sec @ 106% FTP50sec @ 121% FTP30sec @ 151% FTP3min @ 55% FTP40sec @ 65% FTP40sec @ 76% FTP40sec @ 91% FTP40sec @ 106% FTP40sec @ 121% FTP40sec @ 151% FTP1min @ 50% FTP1min @ 50% FTP
Workout overview

Duration: 40m

Stress points: 56

Zone distribution

Z1: 15m

Z2: 6m

Z3: 5m

Z4: 5m

Z5: 5m

Z6: 5m

36%
14%
12%
12%
13%
13%

It's 'Climb Time'! Today, we're simulating an epic outdoor climb, right here indoors. We'll progressively work through all the training zones, stepping up the challenge as if the climb's getting steeper. Get ready for an aerobic fitness boost, Zwift style!

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2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP2min @ 90% FTP1min @ 55% FTP6x 10sec @ 110% FTP,
20sec @ 55% FTP
2min @ 55% FTP1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
2min @ 55% FTP1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
2min @ 55% FTP1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
2min @ 55% FTP1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
1x 20sec @ 125% FTP,
10sec @ 55% FTP
4min @ 55% FTP
Workout overview

Duration: 40m

Stress points: 49

Zone distribution

Z1: 20m

Z2: 4m

Z3: 2m

Z4: 2m

Z5: 1m

Z6: 11m

51%
10%
5%
5%
3%
27%

Say hello to 'Tabata Time'! This workout is a metabolism-boosting, calorie-crushing session. We'll alternate between high-intensity 20-second bursts and 10-second rests, 8 times across 4 sets. It's not just about burning calories; it's about supercharging your heart and muscles. Let's Tabata!

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2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP2min 30sec @ 50% FTP30sec @ 130% FTP3min @ 80% FTP2min 30sec @ 91% FTP2min @ 96% FTP1min @ 110% FTP30sec @ 130% FTP30sec @ 50% FTP45sec @ 50% FTP1min 15sec @ 55% FTP
Workout overview

Duration: 45m

Stress points: 56

Zone distribution

Z1: 13m

Z2: 2m

Z3: 10m

Z4: 15m

Z5: 4m

Z6: 2m

29%
4%
22%
32%
8%
4%

Dive into 'Hustle and Flow'! Today's ride is a mental and physical test, aiming to stretch the duration of each segment. We're building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last - let's hustle!

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1min @ 60% FTP1min @ 70% FTP1min @ 80% FTP1min @ 90% FTP30sec @ 50% FTP3x 10sec @ 110% FTP,
20sec @ 50% FTP
2min @ 55% FTP2min 20sec @ 70% FTP2min @ 85% FTP2min @ 100% FTP1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
2min 20sec @ 70% FTP2min @ 85% FTP2min @ 100% FTP1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
2min 20sec @ 70% FTP2min @ 85% FTP2min @ 100% FTP1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
1x 20sec @ 130% FTP,
40sec @ 60% FTP
3min @ 55% FTP
Workout overview

Duration: 45m

Stress points: 53

Zone distribution

Z1: 7m

Z2: 19m

Z3: 7m

Z4: 7m

Z5: 1m

Z6: 5m

14%
42%
16%
16%
1%
11%

Welcome to 'Build and Release'! Today's challenge? We're building intensity every two minutes, like tackling a steepening climb. Then, we hit five 20-second powerful efforts, earning double the rest-for 40-seconds. It's a ride that demands focus and loads of energy!

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1min 30sec @ 60% FTP1min 30sec @ 70% FTP1min 30sec @ 80% FTP1min 30sec @ 90% FTP20sec @ 50% FTP10sec @ 110% FTP20sec @ 50% FTP10sec @ 110% FTP20sec @ 50% FTP10sec @ 110% FTP1min @ 50% FTP4x 15sec @ 125% FTP,
15sec @ 50% FTP
1min 30sec @ 88% FTP1min 15sec @ 106% FTP1min 30sec @ 88% FTP1min 15sec @ 106% FTP3min @ 53% FTP4x 15sec @ 125% FTP,
15sec @ 50% FTP
1min 30sec @ 88% FTP1min 15sec @ 106% FTP1min 30sec @ 88% FTP1min 15sec @ 106% FTP3min @ 53% FTP4x 15sec @ 125% FTP,
15sec @ 50% FTP
1min 30sec @ 88% FTP1min 15sec @ 106% FTP1min 30sec @ 88% FTP1min 15sec @ 106% FTP1min 30sec @ 53% FTP1min 30sec @ 55% FTP
Workout overview

Duration: 40m

Stress points: 49

Zone distribution

Z1: 14m

Z2: 3m

Z3: 11m

Z4: 2m

Z5: 8m

Z6: 3m

35%
8%
26%
4%
20%
8%

Gear up for 'Stayin' Alive'! Today, we're pushing beyond our threshold for longer durations. This kind of effort is key to lifting our Functional Threshold Power to new heights. Prepare yourself for a challenge!

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2min 15sec @ 55% FTP2min 15sec @ 63% FTP45sec @ 125% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP2min @ 90% FTP1min 30sec @ 53% FTP5x 30sec @ 115% FTP,
15sec @ 35% FTP
5x 30sec @ 115% FTP,
15sec @ 35% FTP
5x 30sec @ 115% FTP,
15sec @ 35% FTP
5min @ 53% FTP5x 30sec @ 115% FTP,
15sec @ 35% FTP
5x 30sec @ 115% FTP,
15sec @ 35% FTP
5x 30sec @ 115% FTP,
15sec @ 35% FTP
3min @ 53% FTP
Workout overview

Duration: 45m 15s

Stress points: 52

Zone distribution

Z1: 19m

Z2: 6m

Z3: 2m

Z4: 2m

Z5: 15m

Z6: 1m

43%
14%
4%
4%
33%
2%

Welcome to 'HIIT It Don't Quit It'! On today's agenda are microbursts - short, sharp shocks that are fantastic for improving speed and power adaptability. Expect an entertaining yet challenging ride, with noticeable improvements each time. Let's HIIT it!

✓ Available in Zwift View workout More workouts like this

1min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP1min @ 50% FTP1min @ 92% FTP1min @ 95% FTP1min @ 100% FTP1min @ 106% FTP1min @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 120% FTP30sec @ 50% FTP30sec @ 130% FTP30sec @ 50% FTP30sec @ 140% FTP30sec @ 50% FTP30sec @ 151% FTP1min @ 50% FTP1min @ 105% FTP1min @ 95% FTP3min @ 50% FTP1min @ 92% FTP1min @ 95% FTP1min @ 100% FTP1min @ 106% FTP1min @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 120% FTP30sec @ 50% FTP30sec @ 130% FTP30sec @ 50% FTP30sec @ 140% FTP30sec @ 50% FTP30sec @ 151% FTP1min @ 50% FTP1min @ 105% FTP1min @ 95% FTP1min @ 50% FTP1x 1min @ 50% FTP,
1min @ 50% FTP
Workout overview

Duration: 40m

Stress points: 53

Zone distribution

Z1: 18m

Z2: 2m

Z3: 1m

Z4: 9m

Z5: 7m

Z6: 4m

44%
5%
3%
23%
16%
10%

Step into 'What Goes Up Must Come Down'! Today, we focus on building our fitness foundation with high-intensity short intervals. You'll certainly earn each recovery. It's a great balance of pushing hard and resting well. Ready to challenge yourself?

✓ Available in Zwift View workout More workouts like this

1min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP1min @ 50% FTP1min @ 50% FTP15sec @ 110% FTP30sec @ 50% FTP15sec @ 135% FTP30sec @ 50% FTP15sec @ 160% FTP1min @ 50% FTP15sec @ 110% FTP2min @ 100% FTP15sec @ 110% FTP1min 30sec @ 60% FTP2min @ 100% FTP15sec @ 135% FTP1min 30sec @ 65% FTP2min 30sec @ 90% FTP15sec @ 135% FTP1min 30sec @ 65% FTP15sec @ 160% FTP2min @ 80% FTP15sec @ 160% FTP2min 30sec @ 50% FTP15sec @ 160% FTP2min @ 80% FTP15sec @ 160% FTP1min 30sec @ 65% FTP15sec @ 135% FTP2min 30sec @ 90% FTP15sec @ 135% FTP1min 30sec @ 65% FTP15sec @ 110% FTP2min @ 100% FTP15sec @ 110% FTP1min 30sec @ 60% FTP2min @ 100% FTP15sec @ 135% FTP1min @ 50% FTP15sec @ 160% FTP30sec @ 50% FTP15sec @ 135% FTP30sec @ 50% FTP15sec @ 110% FTP2min 45sec @ 55% FTP
Workout overview

Duration: 50m

Stress points: 61

Zone distribution

Z1: 14m

Z2: 11m

Z3: 5m

Z4: 14m

Z5: 3m

Z6: 3m

28%
22%
10%
28%
6%
7%

'Power Bookends' is here! This session mixes endurance with bursts that take you from Sweet Spot to your Threshold power along the way. It's not just a workout; it's a fitness builder designed to keep you on your toes!

✓ Available in Zwift View workout More workouts like this

1min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 50% FTP2x 30sec @ 121% FTP,
30sec @ 50% FTP
30sec @ 121% FTP1min @ 80% FTP1min @ 87% FTP1min @ 93% FTP1min @ 100% FTP1min @ 107% FTP2x 30sec @ 121% FTP,
30sec @ 50% FTP
30sec @ 121% FTP1min @ 50% FTP1min @ 55% FTP4min @ 100% FTP2min @ 50% FTP2x 30sec @ 121% FTP,
30sec @ 50% FTP
30sec @ 121% FTP1min @ 107% FTP1min @ 100% FTP1min @ 93% FTP1min @ 87% FTP1min @ 80% FTP2x 30sec @ 121% FTP,
30sec @ 50% FTP
30sec @ 121% FTP1min @ 50% FTP1min @ 50% FTP
Workout overview

Duration: 40m

Stress points: 53

Zone distribution

Z1: 15m

Z2: 2m

Z3: 5m

Z4: 9m

Z5: 4m

Z6: 6m

36%
5%
13%
23%
9%
15%

Time for 'Give and Take'! Today, it's all about giving your best using cadence to hit the zones. It's a workout that challenges both your heart and muscles, focusing on cadence over resistance. Get ready to give it your all!

✓ Available in Zwift View workout More workouts like this

2min @ 55% FTP1min @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP35sec @ 50% FTP10sec @ 110% FTP20sec @ 50% FTP10sec @ 110% FTP20sec @ 50% FTP10sec @ 110% FTP1min 30sec @ 50% FTP7x 15sec @ 141% FTP,
15sec @ 50% FTP
8x 15sec @ 141% FTP,
15sec @ 50% FTP
3min @ 50% FTP7x 15sec @ 141% FTP,
15sec @ 50% FTP
8x 15sec @ 141% FTP,
15sec @ 50% FTP
3min @ 50% FTP7x 15sec @ 141% FTP,
15sec @ 50% FTP
8x 15sec @ 141% FTP,
15sec @ 50% FTP
3min @ 50% FTP
Workout overview

Duration: 40m 45s

Stress points: 50

Zone distribution

Z1: 25m

Z2: 2m

Z3: 1m

Z4: 1m

Z5: 1m

Z6: 11m

61%
5%
2%
2%
1%
28%

Welcome to 'Through Highs and Lows'! Today's all about high-intensity microbursts - short but powerful efforts that are super effective and fun. These bursts are great for keeping your speed and power output sharp. Let's see some progress and enjoy the ride!

✓ Available in Zwift View workout More workouts like this

2min @ 55% FTP1min 30sec @ 65% FTP1min @ 75% FTP1min @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP1min @ 50% FTP3x 1min @ 80% FTP,
1min @ 95% FTP
1min @ 80% FTP2min @ 50% FTP30sec @ 60% FTP1min 30sec @ 80% FTP30sec @ 110% FTP1min 30sec @ 80% FTP30sec @ 110% FTP1min 30sec @ 80% FTP30sec @ 60% FTP2min @ 50% FTP2min @ 95% FTP1min @ 110% FTP1min @ 50% FTP2min @ 95% FTP1min @ 110% FTP2min @ 50% FTP4x 25sec @ 150% FTP,
45sec @ 50% FTP
25sec @ 160% FTP3min @ 50% FTP
Workout overview

Duration: 45m 5s

Stress points: 54

Zone distribution

Z1: 18m

Z2: 4m

Z3: 10m

Z4: 8m

Z5: 5m

Z6: 2m

39%
8%
21%
18%
10%
5%

It's 'Mix It Up' day! We're going to jump through different intensities with short intervals, offering an efficient and fun-filled session. We'll touch every zone and finish with smiles all around. Let's mix things up!

✓ Available in Zwift View workout More workouts like this

1min 15sec @ 55% FTP1min 15sec @ 65% FTP1min 15sec @ 75% FTP1min 15sec @ 85% FTP1min @ 95% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP30sec @ 50% FTP30sec @ 110% FTP2min @ 55% FTP3min @ 100% FTP3x 30sec @ 70% FTP,
30sec @ 125% FTP
30sec @ 55% FTP1min @ 120% FTP40sec @ 50% FTP3x 20sec @ 151% FTP,
30sec @ 50% FTP
2min @ 50% FTP2min @ 50% FTP3min @ 100% FTP3x 30sec @ 70% FTP,
30sec @ 125% FTP
30sec @ 70% FTP1min @ 120% FTP40sec @ 50% FTP3x 20sec @ 151% FTP,
30sec @ 50% FTP
2min @ 50% FTP2min @ 50% FTP3min @ 100% FTP3x 30sec @ 70% FTP,
30sec @ 125% FTP
30sec @ 70% FTP1min @ 120% FTP40sec @ 50% FTP3x 20sec @ 151% FTP,
30sec @ 50% FTP
2min @ 50% FTP2min @ 50% FTP
Workout overview

Duration: 55m

Stress points: 74

Zone distribution

Z1: 24m

Z2: 8m

Z3: 1m

Z4: 10m

Z5: 2m

Z6: 11m

43%
15%
2%
18%
3%
19%

Get ready for a 'Power Party'! This workout is a lively blend of steady, longer efforts and quick, explosive bursts. It's about enjoying the ride while pushing the pace. Prepare for a dynamic, fun-filled session!

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