10min from 25 to 75 % FTP
5min @ 81 % FTP
40sec from 85 to 300 % FTP
3min @ 75 % FTP
40sec from 85 to 300 % FTP
3min @ 75 % FTP
40sec from 85 to 300 % FTP
3min @ 75 % FTP
40sec from 85 to 300 % FTP
3min @ 85 % FTP
40sec from 85 to 300 % FTP
3min @ 85 % FTP
40sec from 85 to 300 % FTP
3min @ 85 % FTP
40sec from 85 to 300 % FTP
3min @ 85 % FTP
40sec from 85 to 300 % FTP
3min @ 85 % FTP
40sec from 85 to 300 % FTP
3min @ 85 % FTP
40sec from 85 to 300 % FTP
10min 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 5min @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 40sec from <span
data-value="85.450006" data-unit="relpow">85</span> to <span
data-value="300.45002" data-unit="relpow">300</span>% FTP 3min @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 40sec from <span
data-value="85.450006" data-unit="relpow">85</span> to <span
data-value="300.45002" data-unit="relpow">300</span>% FTP 3min @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 40sec from <span
data-value="85.450006" data-unit="relpow">85</span> to <span
data-value="300.45002" data-unit="relpow">300</span>% FTP 3min @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 40sec from <span
data-value="85.450006" data-unit="relpow">85</span> to <span
data-value="300.45002" data-unit="relpow">300</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 40sec from <span
data-value="85.450006" data-unit="relpow">85</span> to <span
data-value="300.45002" data-unit="relpow">300</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 40sec from <span
data-value="85.450006" data-unit="relpow">85</span> to <span
data-value="300.45002" data-unit="relpow">300</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 40sec from <span
data-value="85.450006" data-unit="relpow">85</span> to <span
data-value="300.45002" data-unit="relpow">300</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 40sec from <span
data-value="85.450006" data-unit="relpow">85</span> to <span
data-value="300.45002" data-unit="relpow">300</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 40sec from <span
data-value="85.450006" data-unit="relpow">85</span> to <span
data-value="300.45002" data-unit="relpow">300</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 40sec from <span
data-value="85.450006" data-unit="relpow">85</span> to <span
data-value="300.45002" data-unit="relpow">300</span>% FTP 10min 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: 58m 40s
Stress points: 127
Zone distribution Z1: 14m
Z2: 15m
Z3: 23m
Z4: 1m
Z5: -
Z6: 6m
Want to win the sprint in the Zwift races? This is the workout for you. Be prepared, not for the weak minded or legged! This simulates a run up to the sprint over 40 seconds, so be prepared for a harder and harder load as the time goes on in each sprint. After the 4th sprint, the time between the next is at tempo pace making sure you have to give it some effort to stay in the peloton.
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? .