10min from 25 to 75 % FTP
3x 1min @ 75 % FTP, 1min @ 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
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Enter FTP
10min from 25 to 75 % FTP 3x 1min @ 75 % FTP, 1min @ 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 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! 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*
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