8min from 50 to 75 % FTP
1x 15sec @ 120 % FTP,55 % FTP
1x 15sec @ 150 % FTP,55 % FTP
10sec free ride
3min 40sec @ 55 % FTP
20sec free ride
3min 40sec @ 55 % FTP
20sec free ride
3min 40sec @ 55 % FTP
20sec free ride
3min 40sec @ 55 % FTP
20sec free ride
3min 40sec @ 55 % FTP
20sec free ride
5min from 55 to 35 % FTP
View watts
Enter FTP
8min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1x 15sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 15sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 1min 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 10sec free ride 3min 40sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20sec free ride 3min 40sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20sec free ride 3min 40sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20sec free ride 3min 40sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20sec free ride 3min 40sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20sec free ride 5min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="35" data-unit="relpow">35</span>% FTP Workout overview Duration: 36m 10s
Stress points: 22
Zone distribution Z1: 29m
Z2: 5m
Z3: 2m
Z4: -
Z5: -
Z6: 1m
Sprinter Ben Swift can generate massive power at the end of a long race to beat almost anyone to the line. To develop that kind of explosive power, you need to accelerate against resistance—which means starting out going slow in a big gear and powering up to high speed. Today's workout intervals will feature exactly that!
No longer available in Zwift*
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