5min @ 85rpm, from 25 to 75 % FTP
3min @ 90rpm, 100 % FTP
30sec @ 110rpm, 125 % FTP
2min 30sec @ 90rpm, 100 % FTP
30sec @ 110rpm, 120 % FTP
2min @ 90rpm, 100 % FTP
30sec @ 110rpm, 115 % FTP
1min 30sec @ 90rpm, 100 % FTP
30sec @ 110rpm, 110 % FTP
1min @ 90rpm, 100 % FTP
30sec @ 110rpm, 105 % FTP
2min 30sec from 50 to 25 % FTP
View watts
Enter FTP
5min @ 85rpm, from <span
data-value="25" data-unit="relpow">25</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 3min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 110rpm, <span
data-value="125" data-unit="relpow">125</span>% FTP 2min 30sec @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 110rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 2min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 1min 30sec @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 110rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 1min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 110rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min 30sec from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 20m
Stress points: 29
Zone distribution Z1: 6m
Z2: 2m
Z3: -
Z4: 10m
Z5: 2m
Z6: 1m
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*
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*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? .