10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP
5min @ 81% FTP2min @ 88% FTP15x 20sec @ 120% FTP,
2min @ 88% FTP
8min from 75 to 25% FTP
Workout overview

Duration: 1h 6m

Stress points: 79

Zone distribution

Z1: 15m

Z2: 9m

Z3: 37m

Z4: -

Z5: -

Z6: 5m

23%
13%
56%
0%
0%
8%

This workout isn't only about improving your sprint, but it's about improving your ability to sprint after doing a nice solid pace at 88-93% of your FTP, or what is called sweetspot and then recovering after.Warm-up well with 3 x 1 minute fast pedals at >110rpm, then 5minutes of tempo, followed by 35 minutes of riding at sweetspot, and doing a 20 second "burst" every two minutes. The burst will be at 80% of your sprint effort, but still hard. Be sure to recover back to your previous pace. 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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