10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP
5min from 120 to 100% FTP3min @ 65% FTP5min from 120 to 100% FTP3min @ 65% FTP5min from 120 to 100% FTP3min @ 65% FTP5min from 120 to 100% FTP3min @ 65% FTP5min from 120 to 100% FTP3min @ 65% FTP5min from 120 to 100% FTP9min from 75 to 25% FTP
Workout overview

Duration: 1h 10m

Stress points: 99

Zone distribution

Z1: 16m

Z2: 24m

Z3: -

Z4: 7m

Z5: 19m

Z6: 4m

23%
34%
0%
10%
28%
5%

Finishing fast is the key to winning the race. This comes from being able to recover quickly after hard efforts, conserving energy in the race and also being able to attack hard and maintain to the finishline. Warmup for 10minutes with 3 x 1 minute fast pedaling drills >110rpm, then do (6) x 5 minute efforts with each beginning in a short sprint, followed by a effort that tapers to your FTP and then maintain FTP for the final 3 minutes. Recover completely between each one for 3 minutes. Cool-down.

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?.

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