3min @ 85rpm, from 45 to 60% FTP1min @ 90rpm, 60% FTP1min @ 95rpm, 65% FTP1min @ 100rpm, 81% FTP1min @ 105rpm, 109% FTP2min @ 85rpm, 50% FTP4min @ 90rpm, 95% FTP3min @ 85rpm, 50% FTP20min @ 90rpm, from 85 to 91% FTP2min @ 85rpm, 50% FTP5x 1min @ 100rpm, 100% FTP,
2min @ 85rpm, 50% FTP
2min @ 85rpm, from 50 to 40% FTP
Workout overview

Duration: 55m

Stress points: 60

Zone distribution

Z1: 22m

Z2: 2m

Z3: 16m

Z4: 14m

Z5: 1m

Z6: -

40%
4%
29%
25%
2%
0%

Cycling is about becoming comfortable at being uncomfortable. This type of effort is exactly that! The initial power will not hurt the legs but as the effort goes on and you start using up the substrate (fuel) in your body, it's amazing how quickly a relatively easy effort can turn quite nasty on you. A 20min effort is the main set, then once the legs are carrying some fatigue, we'll move onto 5 x 1min bang on FTP.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • 1. MON: Rest Day

    - | 0 SP

  • 2. TUE: Gentle Squeeze

    53m | 61 SP

  • 3. WED: Rest Day

    - | 0 SP

  • 4. THU: Sweet Spot

    55m | 60 SP

  • 5. FRI: Rest Day

    - | 0 SP

  • 6. SAT or SUN: Race Day!

    20m | 19 SP

  • 7. SAT or SUN: Free Ride

    1h 30m | 96 SP

Similar workouts

  • Sweet Spot

    55m | 60 SP

  • 4. THU: Sweet Spot 2

    51m | 57 SP

  • 2. Over-Under's, MTB Style

    1h | 61 SP

  • Tine

    1h | 56 SP

  • Tine

    1h | 56 SP

  • 1. Back to Basics

    1h 9m | 71 SP

  • 1. Back to Basics

    1h 9m | 71 SP

  • Back to Basics

    1h 9m | 71 SP

  • 3. Tempo #4

    1h 2m | 64 SP

  • Day 3 - 10min Best effort!

    55m | 50 SP

  • 9. 10min Best Effort

    55m | 50 SP

  • The Kitchen Sink

    55m | 54 SP