10min from 25 to 75 % FTP
3x 1min @ 75 % FTP,50 % FTP
5min @ 81 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 250 % FTP
5min @ 65 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 200 % FTP
5min @ 65 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 200 % FTP
5min @ 65 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 200 % FTP
5min @ 65 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 200 % FTP
5min @ 65 % FTP
15sec @ 125 % FTP
20sec @ 80 % FTP
20sec @ 200 % FTP
8min 30sec 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 5min @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="250.44999" data-unit="relpow">250</span>% FTP 5min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 5min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 5min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 5min @ <span
data-value="65.000004" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 5min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 20sec @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP 8min 30sec 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: 1h
Stress points: 71
Zone distribution Z1: 16m
Z2: 34m
Z3: 7m
Z4: -
Z5: -
Z6: 4m
This is to prepare you for what happens in a real sprint at the end of the race. You never get to sprint from a "fresh" state. You always have to do at least 1-2 sprints to either hold your position or get into position for the sprint. So, this will be two sprints, the first at about 80% and then the 2nd at 100%, as if you are finishing a race and sprinting for the finish line. Be sure to rest and pedal easy between each for 3minutes, as you will want to be recovered for the next set! Warmup for 10minutes, then (3) x 1minute fast pedaling drills at >110rpm. Then 5minutes at tempo and get ready for your "Sprint B4 the sprint"
No longer available in Zwift*
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