5min @ 85rpm, from 50 to 75% FTP1x 30sec @ 95rpm, 85% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 150% FTP2min @ 85rpm, 50% FTP
Workout overview

Duration: 30m

Stress points: 39

Zone distribution

Z1: 8m

Z2: 3m

Z3: 13m

Z4: -

Z5: 7m

Z6: 1m

25%
10%
42%
0%
22%
2%

Spending time riding under and over your threshold builds up your strength and ability to bounce back after hard efforts. You'll also feel mentally stronger and more resilient. This 30 minute workout asks for hard work at nearly every phase.

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

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