10min from 25 to 75% FTP3x 30sec @ 115% FTP,
30sec @ 50% FTP
2min free ride12min @ 88% FTP3min from 88 to 110% FTP3min @ 50% FTP12min @ 88% FTP3min from 88 to 110% FTP3min @ 50% FTP9min from 110 to 25% FTP
Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 18m

Z2: 5m

Z3: 28m

Z4: 6m

Z5: 4m

Z6: -

30%
8%
47%
9%
6%
0%

Author: S.Gaffney (GC Coaching)

WARM-UP
-Start with 10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 3 minutes active recovery to ready the legs, and finally 2 minutes free ride to ready the mind.

NOT SO SWEET SPOT
-2x 12 minutes @SST w/ a 3 minute gradual ramp-up in both power and cadence to finish. Rest for 3 minutes between.
-Finish with a gradual "cool-down" :-) then stretch!

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • Downright Bitter! (Sweet Spot)

    1h 5m | 72 SP

  • E/T/LT/A: Kitchen Sink

    2h | 132 SP

  • Inverse Sweet Spot w/ Bursts

    1h 6m | 83 SP

  • Not So Sweet Spot

    1h | 68 SP

Similar workouts

  • Tempo with 30sec spike #2

    1h 2m | 69 SP

  • Tempo with 30sec spike #1

    54m | 58 SP

  • Chase To Race Your Dream

    1h | 67 SP

  • Day 6 - Strength Endurance #3

    1h 4m | 62 SP

  • Cameron Wurf: All-Rounder

    1h | 59 SP

  • Cameron Wurf: All-Rounder

    1h | 59 SP

  • FRNKLN - January 10

    1h | 69 SP

  • Power Builder Series Week 4

    1h 10m | 74 SP

  • 2. Terrain Ride

    50m | 59 SP

  • Day 6 - Strength Endurance #1

    59m | 55 SP

  • Strength Endurance #1

    59m | 55 SP

  • A: Over/Unders: OU: 3 x 4 Decreasing

    1h | 63 SP