3min from 30 to 50 % FTP
30sec @ 95 % FTP
3min from 50 to 65 % FTP
30sec @ 95 % FTP
3min from 65 to 75 % FTP
10x 30sec @ 120 % FTP,60 % FTP
3min 20sec @ 65 % FTP
10x 40sec @ 110 % FTP,50 % FTP
3min @ 65 % FTP
12x 40sec @ 110 % FTP,50 % FTP
5min from 65 to 25 % FTP
View watts
Enter FTP
3min from <span
data-value="30.450001" data-unit="relpow">30</span> to <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 3min from <span
data-value="50.449997" data-unit="relpow">50</span> to <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 30sec @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 3min from <span
data-value="65.449995" data-unit="relpow">65</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 10x 30sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP,<br
/> 1min @ <span
data-value="60.45" data-unit="relpow">60</span>% FTP 3min 20sec @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 10x 40sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 12x 40sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP,<br
/> 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min from <span
data-value="65.449995" data-unit="relpow">65</span> to <span
data-value="25.45" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h
Stress points: 70
Zone distribution Z1: 18m
Z2: 21m
Z3: -
Z4: 1m
Z5: 15m
Z6: 5m
Author: Franklin Bespoke
Welcome to the daily workout - We are back to the sprints and we are back with a classic - 40/20s! The aim here is to get your body working at a level of stress. We will build up to it slowly and then hit the main set. Make sure your FTP is set correctly and commit to each one. This is one that really pays off! Enjoy the ride and don't forget to find us online!
Download workout
More workouts like this
FAQ: How to use custom workouts in Zwift?