5min @ 85rpm, from 25 to 75% FTP3min @ 90rpm, 100% FTP30sec @ 110rpm, 125% FTP2min 30sec @ 90rpm, 100% FTP30sec @ 110rpm, 120% FTP2min @ 90rpm, 100% FTP30sec @ 110rpm, 115% FTP1min 30sec @ 90rpm, 100% FTP30sec @ 110rpm, 110% FTP1min @ 90rpm, 100% FTP30sec @ 110rpm, 105% FTP2min 30sec from 50 to 25% FTP
Workout overview

Duration: 20m

Stress points: 29

Zone distribution

Z1: 6m

Z2: 2m

Z3: -

Z4: 10m

Z5: 2m

Z6: 1m

30%
8%
0%
50%
8%
5%

This workout simulated the demands of a race or hard ride where you've forced to go between "hard" and "harder." It's a tough one, but it packs a lot of intensity into a little amount of time. Better yet, it will help you handle even tougher rides in the future!

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?.

  • 2 by 2

    30m | 42 SP

  • 3-2-1

    1.8 km | 43 SP

  • At/Overs

    20m | 29 SP

  • Brisk Burn

    16m | 17 SP

  • Broken Tempo

    1.7 km | 38 SP

  • Calorie Crush

    25m | 31 SP

  • Control The Burn

    15m | 17 SP

  • Down and Up the Ladder

    1.8 km | 40 SP

  • Emily's Short Mix

    30m | 44 SP

  • Expand

    30m | 33 SP

  • Flash Burn

    27m | 28 SP

  • Heat Wave

    19m | 23 SP

  • Hill + Tempo #1

    1.2 km | 22 SP

  • Hill + Tempo #2

    1.8 km | 32 SP

  • Inspire

    1.8 km | 48 SP

  • Instant Inferno

    18m | 21 SP

  • Jon's Short Mix

    30m | 45 SP

  • Knife-edge

    20m | 29 SP

  • Lactate Shuttle Short

    30m | 43 SP

  • Ladder Intervals

    1.8 km | 40 SP

  • Lavender Unicorn

    30m | 39 SP

  • Lunar Light

    19m | 24 SP

  • Micro Wave

    16m | 21 SP

  • Miracle

    20m | 23 SP

  • Over/Unders #1

    1.8 km | 44 SP

  • Over/Unders #2

    1.8 km | 45 SP

  • Over/Unders #3

    1.8 km | 46 SP

  • Pyramid Strides 1

    1.6 km | 36 SP

  • Pyramid Strides 2

    1.7 km | 41 SP

  • Sevens

    30m | 34 SP

  • Tempo Run

    1.7 km | 38 SP

  • Tempo Run with Surges

    1.8 km | 44 SP

  • The 30/40 Remixed #1

    1.2 km | 24 SP

  • The 30/40 Remixed #2

    1.5 km | 31 SP

  • The 30/40 Remixed #3

    1.8 km | 39 SP

  • Through The Hills #1

    1.2 km | 20 SP

  • Through The Hills #2

    1.8 km | 31 SP

  • Twenty Torch

    20m | 21 SP

  • Vault

    20m | 26 SP

  • Wave Rider

    30m | 39 SP

  • Wild Iris

    23m | 30 SP

Similar workouts

  • At/Overs

    20m | 29 SP

  • Knife-edge

    20m | 29 SP

  • Knife-edge

    20m | 29 SP

  • 5. Really Saw Legs

    1h 17m | 79 SP

  • Over the top

    1h 15m | 71 SP

  • Turn Up The Heat

    29m | 37 SP

  • Turn Up The Heat

    29m | 37 SP

  • Zone Benchmarking

    30m | 35 SP

  • Zone Benchmarking

    30m | 35 SP

  • Weekend Tune Up

    28m | 30 SP

  • Weekend Tune Up

    28m | 30 SP

  • 22. Manic Moments

    35m | 30 SP