5min free ride1min @ 130% FTP2min @ 25% FTP10sec free ride1min from 25 to 150% FTP1min from 150 to 25% FTP10sec free ride1min from 50 to 160% FTP45sec from 160 to 90% FTP45sec from 90 to 160% FTP1min from 160 to 50% FTP10sec free ride1min from 50 to 150% FTP1min from 150 to 50% FTP2min free ride1min @ 130% FTP2min @ 25% FTP10sec free ride1min from 25 to 150% FTP1min from 150 to 25% FTP10sec free ride1min from 50 to 160% FTP45sec from 160 to 90% FTP45sec from 90 to 160% FTP1min from 160 to 50% FTP10sec free ride1min from 50 to 150% FTP1min from 150 to 50% FTP2min free ride1min @ 130% FTP2min @ 25% FTP10sec free ride1min from 25 to 150% FTP1min from 150 to 25% FTP10sec free ride1min from 50 to 160% FTP45sec from 160 to 90% FTP45sec from 90 to 160% FTP1min from 160 to 50% FTP10sec free ride1min from 50 to 150% FTP1min from 150 to 50% FTP5min free ride
Workout overview

Duration: 47m

Stress points: 82

Zone distribution

Z1: 9m

Z2: 3m

Z3: 18m

Z4: 3m

Z5: 3m

Z6: 12m

19%
5%
38%
7%
6%
25%

Author: Shane Miller - GPLama

Short, sharp, and the first calligraphy workout for Zwift.
Attack this one hard. ERG mode on or off, your call.

When you're done post it up on Strava, Twitter, Instagram and tag @gplama so I can see how you went!

Good Luck!

Shane - GPLama

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • GPLAMA - ULTIMATE WARM UP

    26m | 32 SP

  • Lama's 5x4min TT Intervals

    56m | 76 SP

  • Lama's Blunt Knife Session

    47m | 70 SP

  • Lama's LAMA LAMA LAMA Workout

    47m | 82 SP

  • Lama's Sydney Harbour Bridge

    52m | 66 SP

  • Lama's Tour of Bright ITT

    29m | 44 SP

  • Shark Week Workout - GPLama

    34m | 48 SP

  • Step Test p/b HPTek

    58m | 1649 SP

Similar workouts

  • 6x2 VO2 Max

    1h 2m | 77 SP

  • 1. Watopia Hilly Forward

    57m | 81 SP

  • 1. Watopia Hilly Forward

    57m | 81 SP

  • Watopia Hilly Forward

    57m | 81 SP

  • Matt Bottrill's Pace Variation

    1h 2m | 84 SP

  • 6x2 VO2 Max

    1h | 77 SP

  • Aktivitus Power & Endurance 3

    1h 1m | 83 SP

  • 7. VO2 Development

    1h 9m | 82 SP

  • VO2 Development

    1h 9m | 82 SP

  • Power Pyramid v1

    59m | 107 SP

  • Karl Alexander V0 2 the Max

    1h | 83 SP

  • A bit (more) speed too

    1h | 70 SP