10min from 25 to 75 % FTP
3x 1min @ 75 % FTP,50 % FTP
3min @ 85 % FTP
20sec from 130 to 200 % FTP
3min @ 85 % FTP
20sec from 130 to 200 % FTP
3min @ 85 % FTP
20sec from 130 to 200 % FTP
3min @ 85 % FTP
20sec from 130 to 200 % FTP
3min @ 85 % FTP
20sec from 130 to 200 % FTP
3min @ 85 % FTP
20sec from 130 to 200 % FTP
3min @ 85 % FTP
20sec from 130 to 200 % FTP
3min @ 85 % FTP
20sec from 130 to 200 % FTP
3min @ 85 % FTP
20sec from 130 to 200 % FTP
3min @ 85 % FTP
20sec from 130 to 200 % FTP
3min @ 85 % FTP
20sec from 130 to 200 % FTP
7min 20sec from 75 to 25 % FTP
View watts
Enter FTP
10min from <span
data-value="25.449997" data-unit="relpow">25</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 3x 1min @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP,<br
/> 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 20sec from <span
data-value="130.45001" data-unit="relpow">130</span> to <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 20sec from <span
data-value="130.45001" data-unit="relpow">130</span> to <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 20sec from <span
data-value="130.45001" data-unit="relpow">130</span> to <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 20sec from <span
data-value="130.45001" data-unit="relpow">130</span> to <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 20sec from <span
data-value="130.45001" data-unit="relpow">130</span> to <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 20sec from <span
data-value="130.45001" data-unit="relpow">130</span> to <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 20sec from <span
data-value="130.45001" data-unit="relpow">130</span> to <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 20sec from <span
data-value="130.45001" data-unit="relpow">130</span> to <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 20sec from <span
data-value="130.45001" data-unit="relpow">130</span> to <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 20sec from <span
data-value="130.45001" data-unit="relpow">130</span> to <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 20sec from <span
data-value="130.45001" data-unit="relpow">130</span> to <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 7min 20sec from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="25.449997" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h
Stress points: 79
Zone distribution Z1: 15m
Z2: 8m
Z3: 33m
Z4: -
Z5: -
Z6: 4m
This workout is designed to simulate steep, short hills that are almost like sprints. A combination of both anaerobic and neuromuscular power, (level 6 and 7), this workout is sure to fire you up!
No longer available in Zwift*
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*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? .