10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP
20x 15sec @ 150% FTP,
15sec @ 50% FTP
5min @ 50% FTP20x 15sec @ 150% FTP,
15sec @ 50% FTP
5min @ 50% FTP20x 15sec @ 150% FTP,
15sec @ 50% FTP
4min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 75

Zone distribution

Z1: 38m

Z2: 7m

Z3: -

Z4: -

Z5: -

Z6: 15m

63%
12%
0%
0%
0%
25%

On and Off bursts designed to improve your neuromuscular power and FTP at the same time.
10 minute warm-up level 2 with 3 x 1 minute fast pedals >110rpm.
Do 3 x 10 minutes, Micro-bursts, 15 seconds ON at 150% of FTP and 15 seconds OFF at 50% of FTP. Repeat for entire 10minutes, rest for 5minutes between each set. It's important that you maintain 90 rpm for both the ON and the OFF periods.
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?.

  • 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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