Workout overview

Duration: 1h

Stress points: 81

Zone distribution

Z1: 14m

Z2: 38m

Z3: 5m

Z4: -

Z5: -

Z6: 3m

23%
63%
8%
0%
0%
6%

Warm-up for 10minutes ramping up to the top of Z2 at the end of 10 minutes.
Then do 3 x 1 minute fast pedaling drills. The goal here is to increase your cadence to 110-120 rpm and hold it there for the full minute, normal cadence of 80rpm between each one. The wattages are low for both the fast pedaing and recovery.
Now ride for 5minutes at tempo pace, and prepare for your first sprint. You are going to do 10 sprints for 20 seconds each to start. These aren't all out sprints, but the top of Zone 6. Ride at 90 rpm between each in Zone 2.
Cool-down for remaining time

✓ Available in Zwift More workouts like this

  • Crit Sprint

    59m | 127 SP

  • Gearing

    1h 7m | 125 SP

  • LOAD-UPs!

    1h | 75 SP

  • Microbursts

    1h | 75 SP

  • Power

    1h | 81 SP

  • Sprint!

    1h | 81 SP

  • Sprint B4 Sprint

    1h | 71 SP

  • SweetSpot with bursts

    1h 6m | 79 SP

  • Tractor Pulls

    1h | 165 SP

Similar workouts

  • Sprint!

    1h | 81 SP

  • Sprint B4 Sprint

    1h | 71 SP

  • Over Under Progression #20

    1h 31m | 109 SP

  • Day 2

    1h 23m | 72 SP

  • Spaded Sweetie

    1h | 75 SP

  • Over Under Progression #19

    1h 32m | 111 SP

  • Stage 7

    46m | 75 SP

  • GC Coaching's Spaded Sweetie

    57m | 74 SP

  • The Kitchen Sink

    1h 4m | 75 SP

  • SZRGWO 04.2

    53m | 78 SP

  • Day 3: The Hard Miles

    1h 30m | 105 SP

  • Anaerobic Capacity Hills #1

    1h | 59 SP