8min from 50 to 75% FTP1x 15sec @ 120% FTP,
45sec @ 55% FTP
1x 15sec @ 150% FTP,
1min 45sec @ 55% FTP
10sec free ride3min 40sec @ 55% FTP20sec free ride3min 40sec @ 55% FTP20sec free ride3min 40sec @ 55% FTP20sec free ride3min 40sec @ 55% FTP20sec free ride3min 40sec @ 55% FTP20sec free ride5min from 55 to 35% FTP
Workout overview

Duration: 36m 10s

Stress points: 22

Zone distribution

Z1: 29m

Z2: 5m

Z3: 2m

Z4: -

Z5: -

Z6: 1m

80%
13%
5%
0%
0%
1%

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* 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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  • The Bernal

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  • The Carapaz

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    48m | 42 SP

  • The Swift

    36m | 22 SP

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  • The van Baarle

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