Workouts» Multisport Mixer» Week 1 »

5. Tempo Into Sprints

5min @ 50% FTP
5x 30sec @ 80rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 85rpm, 50% FTP
15min @ 81% FTP
1min @ 100rpm, 150% FTP
1min @ 85rpm, 50% FTP
30sec @ 100rpm, 170% FTP
30sec @ 85rpm, 50% FTP
15sec @ 110rpm, 200% FTP
45sec @ 85rpm, 50% FTP
10sec @ 110rpm, 200% FTP
5min @ 85rpm, 50% FTP
15min @ 90rpm, 81% FTP
1min @ 100rpm, 150% FTP
1min @ 85rpm, 50% FTP
30sec @ 100rpm, 170% FTP
30sec @ 85rpm, 50% FTP
15sec @ 110rpm, 200% FTP
45sec @ 85rpm, 50% FTP
10sec @ 110rpm, 200% FTP
5min @ 85rpm, 50% FTP
5min @ 50% FTP5x 30sec @ 80rpm, 65% FTP,
30sec @ 95rpm, 80% FTP3min @ 85rpm, 50% FTP15min @ 81% FTP1min @ 100rpm, 150% FTP1min @ 85rpm, 50% FTP30sec @ 100rpm, 170% FTP30sec @ 85rpm, 50% FTP15sec @ 110rpm, 200% FTP45sec @ 85rpm, 50% FTP10sec @ 110rpm, 200% FTP5min @ 85rpm, 50% FTP15min @ 90rpm, 81% FTP1min @ 100rpm, 150% FTP1min @ 85rpm, 50% FTP30sec @ 100rpm, 170% FTP30sec @ 85rpm, 50% FTP15sec @ 110rpm, 200% FTP45sec @ 85rpm, 50% FTP10sec @ 110rpm, 200% FTP5min @ 85rpm, 50% FTP
Workout overview

Duration: 1h 1m 20s

Stress points: 74

Zone distribution

Z1: 23m

Z2: 3m

Z3: 33m

Z4: -

Z5: -

Z6: 4m

37%
4%
53%
0%
0%
6%

The challenge is to complete 4 short, high intensity intervals of increasing power, after first opening with a steady 15min Tempo effort.

By working aerobically in the early 15min effort you will be improving the ability to deliver oxygen to the working muscles and preserve your carbohydrate stores for the finishing maximal efforts.

Can you achieve the same max power in both sets?

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Multisport Mixer » Week 1

  • 1. Progressive Base Low

    8.4 km | 128 SP

    View >

  • 2. HIIT 80% FTP #1

    52m | 48 SP

    View >

  • 3. HIIT 45sec #1

    57m | 81 SP

    View >

  • 4. Steady Base High

    7.6 km | 137 SP

    View >

  • 5. Tempo Into Sprints

    1h 1m | 74 SP

    View >

  • 6. Short Hills

    6.8 km | 116 SP

    View >

  • 7. 40/20's #1

    50m | 51 SP

    View >

  • 8. Short & Easy

    3.2 km | 43 SP

    View >

  • 9. Tempo With Accelerations #1

    52m | 63 SP

    View >

Similar workouts

  • Day 3 - Tempo into Sprints

    1h 1m | 74 SP

    View >

  • Tempo into Sprints

    1h 1m | 74 SP

    View >

  • 1. Tempo To Sprints

    50m | 62 SP

    View >

  • Stage 4

    58m | 65 SP

    View >

  • Game of 2 Halves

    1h 15m | 77 SP

    View >

  • 7. Tempo-Surges #2

    1h 4m | 68 SP

    View >

  • Stage 3

    53m | 68 SP

    View >

  • Day 2 - Anaerobic Intensive

    1h 9m | 64 SP

    View >

  • Hill Sprints

    1h | 79 SP

    View >

  • Hill Sprints

    1h | 79 SP

    View >

  • 1. Watopia Flat Forward

    1h 3m | 79 SP

    View >

  • Stage 15

    1h 15m | 98 SP

    View >