4min from 45 to 70% FTP
1min @ 50% FTP
1min @ 95% FTP
2min @ 50% FTP
3min from 50 to 90% FTP
3min @ 90% FTP
3min @ 50% FTP
3x 15sec @ 170% FTP,
30sec @ 65% FTP
5min @ 81% FTP
4min @ 50% FTP
3x 15sec @ 170% FTP,
30sec @ 65% FTP
5min @ 86% FTP
4min @ 50% FTP
3x 15sec @ 170% FTP,
30sec @ 65% FTP
10min from 76 to 89% FTP
5min @ 50% FTP
Workout overview
Duration: 56m 45s
Stress points: 60
Zone distribution
Z1: 22m
Z2: 7m
Z3: 21m
Z4: 4m
Z5: -
Z6: 2m
The focus today, is on your ability to produce a steady Zone 3 effort after first completing some high intensity accelerations.
However, across the course of the session, the intensity and duration of the Zone 3 interval will increase.
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?.