10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP
3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP3min @ 85% FTP20sec from 130 to 200% FTP7min 20sec from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 79

Zone distribution

Z1: 15m

Z2: 8m

Z3: 33m

Z4: -

Z5: -

Z6: 4m

25%
14%
55%
0%
0%
6%

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!
Warm-up 10 minutes and then do 3 x 1 minute fast pedaling drills >110rpm.. Ride at tempo pace and then do hill sprints every 3minutes. Each Sprint is 20 seconds long and building in intensity. After each sprint, come back to tempo pace. 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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    1h | 86 SP

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    1h 5m | 117 SP

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