Workouts» GCN» Flat Out Fast »

SUPER Fast

10min from 25 to 75% FTP
3x 1min @ 75% FTP,
1min @ 50% FTP
10min @ 105% FTP
3min @ 65% FTP
10min @ 105% FTP
3min @ 65% FTP
10min @ 105% FTP
3min @ 65% FTP
10min @ 105% FTP
3min @ 65% FTP
2min @ 125% FTP
2min @ 65% FTP
2min @ 125% FTP
2min @ 65% FTP
2min @ 125% FTP
2min @ 65% FTP
2min @ 125% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP10min @ 105% FTP3min @ 65% FTP10min @ 105% FTP3min @ 65% FTP10min @ 105% FTP3min @ 65% FTP10min @ 105% FTP3min @ 65% FTP2min @ 125% FTP2min @ 65% FTP2min @ 125% FTP2min @ 65% FTP2min @ 125% FTP2min @ 65% FTP2min @ 125% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 32m

Stress points: 138

Zone distribution

Z1: 17m

Z2: 27m

Z3: -

Z4: -

Z5: 40m

Z6: 8m

18%
29%
0%
0%
43%
9%

You want to be faster? How bad do you want it? This bad? FTP and Anaerobic intervals are on your menu today then. Get ready for a speed injection. Remember: "Pain is speed entering the body"
Warm-up 10minutes and then 3 x 1 minute fast pedaling drills >110rpm
Now, time for 4 x 10minutes at 105% of FTP, resting 3 minutes between each and then an easy cruise for 5minutes after the fourth one. Finish with 4 x 2 minutes, working your anaerobic capacity at 125% of FTP. Resting for 2minutes between. Cool-down

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

GCN » Flat Out Fast

  • Classic 2x 20

    1h 11m | 95 SP

    View >

  • Finish Focus

    1h 10m | 99 SP

    View >

  • First Flash of Fast

    1h 26m | 117 SP

    View >

  • Race winning

    1h | 76 SP

    View >

  • SUPER Fast

    1h 32m | 138 SP

    View >

  • Time Trial

    1h 13m | 85 SP

    View >

  • TT efforts

    1h 16m | 93 SP

    View >

  • VO2 & AC

    1h 9m | 94 SP

    View >

Similar workouts

  • The Gorby Extreme

    1h 11m | 107 SP

    View >

  • Session 23: Extra-Extended OUs

    1h 29m | 126 SP

    View >

  • Day 4 - 3x15min Crisscross

    1h 45m | 132 SP

    View >

  • Crisscross

    1h 32m | 118 SP

    View >

  • Session 22: Extended Over Unders

    1h 17m | 103 SP

    View >

  • Day 2 - 2x20min Crisscross

    1h 46m | 131 SP

    View >

  • SZR Aktivitus 2h v3

    2h | 146 SP

    View >

  • First Flash of Fast

    1h 26m | 117 SP

    View >

  • AC 6 x :60 & SST 1 x 45 (1:24) 10' CD

    1h 24m | 112 SP

    View >

  • Tractor Pulls

    1h 5m | 117 SP

    View >

  • 1. Tuesday - E/T/LT/A: Kitchen Sink (short)

    1h 15m | 87 SP

    View >

  • Anaerobic Med 1

    1h 1m | 75 SP

    View >