Workout overview

Duration: 1h 13m

Stress points: 73

Zone distribution

Z1: 17m

Z2: 27m

Z3: 5m

Z4: 19m

Z5: 5m

Z6: -

23%
37%
7%
26%
7%
0%

One of the tricks of the pros in order to improve their time trialing speed is to do some motorpacing for short distances, but at a fast speed. You are going to simulate these kinds of intervals by doing 4 minute efforts near your FTP and keeping the cadence quick.

Warm-up for 10minutes with 3 x 1 minute fast pedaling intervals >110rpm, then a solid 5 minutes at tempo to ensure you are ready. Complete 6 x 4minutes and each interval will get a little easier as you closer to the end of it. At the same time, each interval will require a little faster cadence, so that by the end of the effort, you are over 110rpm. Recover completely for 3 minutes of endurance riding between each. Cool-down.

✓ Available in ZwiftMore workouts like this

  • Classic 2x 20

    1h 11m | 84 SP

  • Finish Focus

    1h 10m | 83 SP

  • First Flash of Fast

    1h 26m | 103 SP

  • Race winning

    1h | 59 SP

  • SUPER Fast

    1h 32m | 120 SP

  • Time Trial

    1h 13m | 73 SP

  • TT efforts

    1h 16m | 76 SP

  • VO2 & AC

    1h 9m | 76 SP

Similar workouts

  • Session 21: Over Under Session

    1h 10m | 75 SP

  • GC Coaching's Exigent

    1h 30m | 101 SP

  • GC Coaching's HWBTWTDWH

    1h 30m | 87 SP

  • Session 8: Over Unders

    1h 5m | 63 SP

  • Over Under Progression #12

    1h 34m | 104 SP

  • Session 22: Extended Over Unders

    1h 17m | 85 SP

  • Day 7 - Max Aerobic declining

    1h | 60 SP

  • Day 1

    48m | 44 SP

  • Zwift Fondo Wk2 Wo3: Long Bambi

    1h 25m | 90 SP

  • SST/L4 -90-100min - 7x5' with 4:30min@90% into 30s@105%

    1h 34m | 81 SP

  • Day 5 - 6+1+3 #1

    1h 10m | 73 SP

  • Climbing Accellerations 2x15min

    1h 20m | 72 SP