10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP
5min @ 85% FTP4min from 100 to 98% FTP3min @ 65% FTP4min from 100 to 98% FTP3min @ 65% FTP4min from 105 to 100% FTP4min @ 65% FTP4min from 107 to 100% FTP4min @ 65% FTP4min from 110 to 97% FTP4min @ 65% FTP4min from 113 to 95% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 13m

Stress points: 85

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.

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?.

  • Classic 2x 20

    1h 11m | 95 SP

  • Finish Focus

    1h 10m | 99 SP

  • First Flash of Fast

    1h 26m | 117 SP

  • Race winning

    1h | 76 SP

  • SUPER Fast

    1h 32m | 138 SP

  • Time Trial

    1h 13m | 85 SP

  • TT efforts

    1h 16m | 93 SP

  • VO2 & AC

    1h 9m | 94 SP

Similar workouts

  • Time Trial

    1h 13m | 85 SP

  • Session 22: Extended Over Unders

    1h 17m | 103 SP

  • Session 21: Over Under Session

    1h 10m | 85 SP

  • 3. Lactate Shuttle #2

    57m | 70 SP

  • Spaded Sweetie

    1h | 75 SP

  • Spaded Sweetie

    1h | 75 SP

  • Stage 20

    48m | 64 SP

  • 3. Lactate Shuttle #1

    1h 1m | 76 SP

  • Lactate Shuttle #1

    1h 1m | 76 SP

  • GC Coaching's Spaded Sweetie

    57m | 74 SP

  • 2. Race Practice

    1h | 73 SP

  • 4. Two Timer

    56m | 62 SP