10min from 25 to 75 % FTP
3x 1min @ 75 % FTP,50 % FTP
20x 15sec @ 150 % FTP,50 % FTP
5min @ 50 % FTP
20x 15sec @ 150 % FTP,50 % FTP
5min @ 50 % FTP
20x 15sec @ 150 % FTP,50 % FTP
4min 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 20x 15sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP,<br
/> 15sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 20x 15sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP,<br
/> 15sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 20x 15sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP,<br
/> 15sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h
Stress points: 75
Zone distribution Z1: 38m
Z2: 7m
Z3: -
Z4: -
Z5: -
Z6: 15m
On and Off bursts designed to improve your neuromuscular power and FTP at the same time.
No longer available in Zwift*
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*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? .