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!

✓ Available in Zwift More workouts like this

  • 01. Let's Get Moving

    40m | 43 SP

  • 02. Get In the Zone

    45m | 46 SP

  • 03. Rainbow Pyramid

    40m | 48 SP

  • 04. 30-20-10-GO!

    45m | 51 SP

  • 05. Climb Time

    40m | 56 SP

  • 06. Tabata Time

    40m | 49 SP

  • 07. Hustle and Flow

    45m | 56 SP

  • 08. Build and Release

    45m | 53 SP

  • 09. Stayin' Alive

    40m | 49 SP

  • 10. HIIT It Don't Quit It!

    45m | 52 SP

  • 11. What Goes Up Must Come Down

    40m | 53 SP

  • 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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