10min from 25 to 75 % FTP
3x 1min @ 75 % FTP,50 % FTP
1min @ 125 % FTP
2min @ 81 % FTP
2min 18sec @ 109 % FTP
1min 12sec @ 93 % FTP
47sec @ 150 % FTP
3min 33sec from 100 to 120 % FTP
1min @ 87 % FTP
1min @ 135 % FTP
5min @ 76 % FTP
2min 34sec from 120 to 100 % FTP
4min 55sec from 65 to 110 % FTP
5min @ 65 % FTP
2min 13sec @ 135 % FTP
5min 23sec from 89 to 130 % FTP
8min 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 1min @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 2min @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 2min 18sec @ <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 1min 12sec @ <span
data-value="93.449992" data-unit="relpow">93</span>% FTP 47sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 3min 33sec from <span
data-value="100.44999" data-unit="relpow">100</span> to <span
data-value="120.45" data-unit="relpow">120</span>% FTP 1min @ <span
data-value="87.449998" data-unit="relpow">87</span>% FTP 1min @ <span
data-value="135.44999" data-unit="relpow">135</span>% FTP 5min @ <span
data-value="76.449996" data-unit="relpow">76</span>% FTP 2min 34sec from <span
data-value="120.45" data-unit="relpow">120</span> to <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 4min 55sec from <span
data-value="65.449989" data-unit="relpow">65</span> to <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 5min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 2min 13sec @ <span
data-value="135.44999" data-unit="relpow">135</span>% FTP 5min 23sec from <span
data-value="89.44999" data-unit="relpow">89</span> to <span
data-value="130.45" data-unit="relpow">130</span>% FTP 8min 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 1m 55s
Stress points: 91
Zone distribution Z1: 15m
Z2: 15m
Z3: 10m
Z4: 6m
Z5: 9m
Z6: 7m
To prep you for the random nature of bike racing, here are a bunch of attack simulations of random length and intensities. Go for it!
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? .