5min @ 85rpm, from 50 to 75 % FTP
30sec @ 100rpm, 125 % FTP
1min @ 85rpm, 50 % FTP
1min @ 90rpm, 95 % FTP
15sec @ 85rpm, 50 % FTP
1min @ 90rpm, 105 % FTP
15sec @ 85rpm, 50 % FTP
1min @ 90rpm, 115 % FTP
30sec @ 85rpm, 50 % FTP
1min free ride
2min @ 85rpm, 50 % FTP
1min @ 90rpm, 95 % FTP
15sec @ 85rpm, 50 % FTP
1min @ 90rpm, 105 % FTP
15sec @ 85rpm, 50 % FTP
1min @ 90rpm, 115 % FTP
30sec @ 85rpm, 50 % FTP
1min free ride
1min 30sec @ 85rpm, 30 % FTP
View watts
Enter FTP
5min @ 85rpm, from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 30sec @ 100rpm, <span
data-value="125" data-unit="relpow">125</span>% FTP 1min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ 90rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 15sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ 90rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 15sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ 90rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min free ride 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ 90rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 15sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ 90rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 15sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ 90rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min free ride 1min 30sec @ 85rpm, <span
data-value="30" data-unit="relpow">30</span>% FTP Workout overview Duration: 20m
Stress points: 23
Zone distribution Z1: 9m
Z2: 3m
Z3: 2m
Z4: 2m
Z5: 4m
Z6: 1m
Short on time but need to sweat? Feel the burn fast with a session that mixes all-out efforts and short recovery time in between. This workout gives you a lot of bang for your buck, and will only cost you 20 minutes.
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? .