10min from 30 to 70% FTP3min @ 100% FTP3min @ 112% FTP3min @ 125% FTP9min @ 63% FTP3min @ 100% FTP3min @ 112% FTP3min @ 125% FTP9min @ 63% FTP3min @ 100% FTP3min @ 112% FTP3min @ 125% FTP5min from 70 to 30% FTP
Workout overview

Duration: 1h

Stress points: 90

Zone distribution

Z1: 11m

Z2: 22m

Z3: -

Z4: 9m

Z5: 9m

Z6: 9m

19%
36%
0%
15%
15%
15%

This is a workout with lots of anerobic efforts that build up over time, as recalled by Zwift's resident World Champion cyclist Mike McCarthy. With lots of near threshold effort it should help increase your FTP as it simulates an effort towards the end of a race.

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?.

  • 2x15 FTP Intervals

    55m | 72 SP

  • 45min Riders Choice

    45m | 48 SP

  • 60min Riders Choice

    1h | 64 SP

  • Breakthrough

    2.2 km | 54 SP

  • Endurance Run

    3.2 km | 72 SP

  • Fartlek 5's

    2.7 km | 60 SP

  • Fartlek Intervals

    2.1 km | 47 SP

  • Furtherance

    2.5 km | 59 SP

  • Grin And Bear It

    40m | 47 SP

  • Higher and Higher

    3.2 km | 72 SP

  • Hill + Tempo #3

    2.5 km | 45 SP

  • Jon's Mix

    54m | 71 SP

  • Lofty

    2.3 km | 57 SP

  • Pick Ups

    2 km | 44 SP

  • Pre-Training Plan

    35m | 38 SP

  • Progressive Fartlek

    2.1 km | 47 SP

  • Run to the Hills

    2.4 km | 39 SP

  • SST (Short)

    50m | 66 SP

  • Step By Step

    40m | 54 SP

  • The Gorby

    1h | 81 SP

  • The McCarthy Special

    1h | 90 SP

  • The Michigan #1

    2.4 km | 48 SP

  • The Michigan #2

    2.7 km | 55 SP

  • The Michigan #3

    3.6 km | 76 SP

  • The Wringer

    44m | 87 SP

  • Through The Hills #3

    2.4 km | 42 SP

  • Up the Ladder

    2.3 km | 56 SP

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