Workout overview

Duration: 30m

Stress points: 33

Zone distribution

Z1: 10m

Z2: 6m

Z3: 3m

Z4: 5m

Z5: 3m

Z6: 3m

33%
20%
10%
18%
12%
8%

Author: Franklin Bespoke

Welcome to the workout of the day! Short on time but still want to get a good session in? Then HIIT is probably the one for you. This combines plenty of colours, efforts and intervals into a quick 30min workout that will get your heart pumping and legs going. Starting with a 5 min warm up you then drop into 30/30s at 120% of FTP - be sure to try and control your breathing and HR in each rest period. We then enter two ramp periods - try and maintain a steady cadence and remember it comes down as fast as it goes up. Finally some 40/20 reps at 110% to keep the HR up there - ending with 2mins around 95%

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

  • FRNKLN - January 6

    55m | 57 SP

  • FRNKLN - January 7

    1h | 64 SP

  • FRNKLN - January 8

    1h | 50 SP

  • FRNKLN - January 9

    1h | 52 SP

  • FRNKLN - January 10

    1h | 60 SP

  • FRNKLN - January 11

    1h | 56 SP

  • FRNKLN - January 12

    1h | 64 SP

  • FRNKLN - January 13

    1h | 64 SP

  • FRNKLN - January 14

    1h | 65 SP

  • FRNKLN - January 15

    1h | 59 SP

  • FRNKLN - January 16

    1h 5m | 72 SP

  • FRNKLN - January 18

    1h | 65 SP

  • FRNKLN - January 19

    30m | 39 SP

  • FRNKLN - January 21

    1h | 66 SP

  • FRNKLN - January 23

    1h | 68 SP

  • FRNKLN - January 24

    1h 15m | 70 SP

  • FRNKLN - January 25

    1h | 63 SP

  • FRNKLN - January 26

    30m | 33 SP

  • FRNKLN - January 27

    1h | 69 SP

  • FRNKLN - January 28

    1h | 57 SP

  • FRNKLN - January 29

    1h | 71 SP

  • FRNKLN - January 30

    1h | 63 SP

  • FRNKLN - January 31

    1h 15m | 117 SP

Similar workouts

  • Shark Week Workout - GPLama

    34m | 45 SP

  • 1. Tuesday - FTP Test (shorter)

    45m | 42 SP

  • Day 4 - FTP Test (short)

    45m | 42 SP

  • Day 3 - FTP Test (short)

    45m | 42 SP

  • Day 4 - FTP Test (short)

    45m | 42 SP

  • Day 4 - FTP Test (short)

    45m | 42 SP

  • Tempo with 30sec spike #2

    1h 2m | 64 SP

  • FTP Test (shorter)

    45m | 42 SP

  • Day 2

    51m | 44 SP

  • Day 3 - PRE-RACE DAY SPIN

    43m | 31 SP

  • Gorby+

    1h 18m | 95 SP

  • Day 2 - 15min varied tempo #3

    1h | 67 SP