Workout overview

Duration: 55m

Stress points: 63

Zone distribution

Z1: 9m

Z2: 32m

Z3: 1m

Z4: -

Z5: 6m

Z6: 7m

17%
57%
2%
0%
11%
13%

Author: Franklin Bespoke

Who is ready to SPRINT?!

This is a workout you can use to build your seated power, work on your sprints or use to simulate attacks or counter attacks. Make sure you have your FTP set correctly. We start with the normal warm up plus a couple of higher watt spikes thrown in, this should get you up to speed.

Main Workout:
8x 20on 40off @ 130% of FTP - 5min rest
8x 30on 30off @ 120% of FTP - 5min rest
8x 40on 20off @ 110% of FTP - warm down

Each should be challenge a but also achieveable, use the rest periods to concentrate on your cadence, HR and breathing, all of which should be smooth and regular. Enjoy!

For more like this - check us out on Facebook at Franklin Bespoke

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FAQ: How to use custom workouts in Zwift?

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