10min from 55 to 72% FTP10x 1min @ 120rpm, 114% FTP,
1min @ 85rpm, 87% FTP
5min @ 65rpm, 72% FTP10x 20sec @ 110rpm, 87% FTP,
1min 40sec @ 90rpm, 87% FTP
10min @ 68rpm, from 72 to 55% FTP
Workout overview

Duration: 1h 5m

Stress points: 83

Zone distribution

Z1: 6m

Z2: 19m

Z3: 30m

Z4: -

Z5: 10m

Z6: -

9%
29%
46%
0%
15%
0%

Don't worry too much with watts or HR in this one. Just make it a fun and challenging trainer ride. 10 minutes fast warm-up with Cadence in 90-95 range and at 75% of FTP or 80% of FT HR. Then a 5 minute rest followed by 20 minutes of sweet spot pedaling with 10 bursts for 20 seconds each.

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?.

  • Day 1 - Cadence Crusher

    39m | 46 SP

  • Day 2 - Micro bursts!

    1h | 75 SP

  • Day 3 - Cadence and Heartrate

    1h 27m | 95 SP

  • Day 4 - Cadence drills

    1h 5m | 83 SP

  • Day 5 - Pirate pedaling

    1h 15m | 61 SP

  • Day 6 - Tractor Pulls!

    1h 26m | 109 SP

  • Day 7 - Super Peaks Pyramid

    1h 26m | 106 SP

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