10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP
1min @ 125% FTP2min @ 81% FTP2min 18sec @ 109% FTP1min 12sec @ 93% FTP47sec @ 150% FTP3min 33sec from 100 to 120% FTP1min @ 87% FTP1min @ 135% FTP5min @ 76% FTP2min 34sec from 120 to 100% FTP4min 55sec from 65 to 110% FTP5min @ 65% FTP2min 13sec @ 135% FTP5min 23sec from 89 to 130% FTP8min from 75 to 25% FTP
Workout overview

Duration: 1h 1m 55s

Stress points: 91

Zone distribution

Z1: 15m

Z2: 15m

Z3: 10m

Z4: 6m

Z5: 9m

Z6: 7m

25%
24%
16%
10%
14%
12%

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!
Warm up for 10minutes with 3 x 1 minute fast pedaling drills >110rpm.

Then ride at tempo pace and complete the hard hills!
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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