10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP
2min @ 80% FTP14x 30sec @ 100% FTP,
2min @ 80% FTP
10min from 75 to 25% FTP
Workout overview

Duration: 1h 3m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 9m

Z3: 30m

Z4: 7m

Z5: -

Z6: -

27%
15%
48%
11%
0%
0%

The goal of this workout is to get in some good solid cardiovascular work and then doing some seated cadence bursts for 30 seconds within the sustained effort. Warm-up for 10minutes with 3 x 1minute fast pedaling intervals >110rpm and then do do 40 minutes at tempo pace- 80% of FTP and do a burst every few minutes. Cooldown.

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?.

  • Cadence Bursts

    1h 3m | 63 SP

  • Fast pedaling

    1h | 43 SP

  • FTP w/ Bursts

    53m | 71 SP

  • Microbursts

    1h | 75 SP

  • Random attacks

    1h 2m | 91 SP

  • Sprints

    59m | 127 SP

  • SweetSpot w/ Bursts

    1h 10m | 88 SP

  • Tempo w/ Bursts

    1h 10m | 75 SP

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