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!

✓ Available in Zwift More workouts like this

  • 01. Let's Get Moving

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  • 02. Get In the Zone

    45m | 46 SP

  • 03. Rainbow Pyramid

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  • 04. 30-20-10-GO!

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  • 05. Climb Time

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  • 06. Tabata Time

    40m | 49 SP

  • 07. Hustle and Flow

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  • 08. Build and Release

    45m | 53 SP

  • 09. Stayin' Alive

    40m | 49 SP

  • 10. HIIT It Don't Quit It!

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  • 11. What Goes Up Must Come Down

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  • 12. Power Bookends

    50m | 61 SP

  • 13. Give and Take

    40m | 53 SP

  • 14. Through Highs and Lows

    41m | 50 SP

  • 15. Mix It Up

    45m | 54 SP

  • 16. Power Party

    55m | 74 SP

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