5min @ 85rpm, from 50 to 75% FTP1x 30sec @ 95rpm, 95% 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% FTP1x 1min 30sec @ 95rpm, 110% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 112% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 114% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 116% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 118% FTP,
30sec @ 85rpm, 50% FTP
5min @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 110% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 112% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 114% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 116% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 118% FTP,
30sec @ 85rpm, 50% FTP
5min @ 85rpm, from 50 to 30% FTP
Workout overview

Duration: 40m

Stress points: 54

Zone distribution

Z1: 21m

Z2: 3m

Z3: -

Z4: 1m

Z5: 13m

Z6: 3m

51%
8%
0%
1%
33%
8%

You can accomplish so much in 40 minutes, and this threshold workout is proof. This session opens with a quick warm up before the the main set of intervals kick in: 90 seconds of high power work, 30 seconds of recovery. You'll get stronger with every step.

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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