10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP
3min @ 81% FTP6x 15sec @ 300% FTP,
3min @ 75% FTP
3min @ 81% FTP6x 25sec @ 250% FTP,
3min @ 50% FTP
5min from 75 to 25% FTP
Workout overview

Duration: 1h 7m

Stress points: 125

Zone distribution

Z1: 31m

Z2: 26m

Z3: 6m

Z4: -

Z5: -

Z6: 4m

47%
38%
9%
0%
0%
6%

Small ring and big ring sprints today. The goal with the small ring is to enhance your explosiveness, so focus on your jump. The Big rings are longer, designed to enhance your resistance to fatigue.
Warm-up for 10 minutes, then do (3) x 1minute fast pedaling drills to finish your warm-up. Then do 3 minutes at tempo. Then begin (6) x small ring sprints. These are short 15 seconds, explosive efforts. After you complete these, then 3minutes at tempo and then do (6) Big Ring sprints , each is 25 second emphasizing your fatigue resistance. Be sure to keep cadence at 90rpm between sprint and recover well.
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?.

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