4min @ 60% FTP3min @ 70% FTP2min @ 80% FTP1min @ 90% FTP2min @ 60% FTP1min @ 100% FTP1min @ 60% FTP1min @ 105% FTP1min @ 60% FTP1min @ 110% FTP1min @ 60% FTP2min @ 60% FTP3min @ 85% FTP2min @ 105% FTP2min @ 60% FTP2min @ 105% FTP3min @ 85% FTP2min @ 60% FTP3min @ 90% FTP2min @ 105% FTP2min @ 55% FTP2min @ 105% FTP3min @ 90% FTP2min @ 55% FTP5min @ 105% FTP2min @ 55% FTP2min @ 70% FTP1min @ 60% FTP1min @ 55% FTP1min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 8m

Z2: 21m

Z3: 8m

Z4: 8m

Z5: 15m

Z6: -

13%
35%
13%
13%
25%
0%

Author: Marc Jenkins

An hour with Olympian and Coach, Marc 'Jinx' Jenkins
- 10 minutes progressive warm/up
- Prep Set (3x 1-minute, 1-minute recovery)
- Main Set (5x 7-minutes as 5 mins above/below FTP, 2 mins recovery)
*** Final 5-minute block is at the max effort you can sustain for 5 minutes - use the variability on Companion app to amend as required ***
- 5-minutes warm/down

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • 50 Shades of Power!

    1h | 75 SP

  • 60 Minutes of Jinx

    1h | 73 SP

  • 40/20's FTP Booster

    1h | 73 SP

  • A bit (more) speed too

    1h | 70 SP

  • A bit of speed too

    1h | 69 SP

  • Adam Bowden - The Surge

    1h 3m | 75 SP

  • Bex Rimmington Maximal Efforts

    1h 3m | 71 SP

  • Bottrill's Ramps to Max

    1h 5m | 83 SP

  • Bottrill's Sweetspot Attack

    1h 5m | 69 SP

  • Chase To Race Your Dream

    1h | 67 SP

  • Chili Tri Spicy 45

    45m | 65 SP

  • Club Relays Madness

    1h | 70 SP

  • Countdown - 4,3,2,1 !!!

    1h 2m | 73 SP

  • Dare To Tri Workout

    1h | 67 SP

  • Debbie's Killer 7's

    1h | 79 SP

  • Debbie's Killer Minutes

    1h | 74 SP

  • Debbie's Killer Sandwich

    1h | 77 SP

  • Espresso Coaching 2:1

    1h | 74 SP

  • Espresso Spicy Tempo

    1h | 66 SP

  • Gill's Lactic Legs Challenge

    1h 10m | 90 SP

  • Glasgow Revisited

    1h | 71 SP

  • Harry Wiltshire Grim Reaper

    1h 5m | 88 SP

  • Helen Jenkins - Breakaway!

    1h | 76 SP

  • Helen Jenkins' Power Hour

    1h | 71 SP

  • Hot Stuff

    1h | 64 SP

  • Hywel's Hurtbox Time Bomb

    1h | 82 SP

  • IronTarsh - Stomp The Pedal!

    1h | 71 SP

  • Jenny Gowans Norse Steps

    1h 5m | 79 SP

  • Joe Skipper Burner

    1h 5m | 93 SP

  • John Levison High Five

    1h | 80 SP

  • John Levison - Russian Steps

    1h | 73 SP

  • Karl Alexander - The 13:50

    1h | 86 SP

  • Karl Alexander V0 2 the Max

    1h | 83 SP

  • Kyle Smith's Over/Unders

    1h | 60 SP

  • Lesley Levison - Spiked Tempo

    1h 7m | 74 SP

  • Lionel Sanders Intervals

    1h 10m | 86 SP

  • Lucy Charles over-unders

    1h | 71 SP

  • Lucy Gossage 12 Days

    1h 18m | 89 SP

  • Lucy Gossage: Macro to Micro

    1h | 80 SP

  • Lucy Gossage's New Year Set

    1h | 73 SP

  • Matt Bottrill Lactic Builder

    1h | 79 SP

  • Matt Bottrill's Pace Variation

    1h 2m | 84 SP

  • Micro Burst Intervals

    1h | 74 SP

  • Micro Burst Intervals 2

    1h 2m | 70 SP

  • Nikki Bartlett's Tough 10's

    1h | 69 SP

  • OTCF - Get Off That Couch!

    1h | 77 SP

  • Oxygenaddict's Triple Pyramid

    1h | 70 SP

  • Paul Lunn's Kona Quest

    1h 4m | 76 SP

  • Paul Shanley 70.3 Minutes

    1h 10m | 92 SP

  • Paul Shanley Pyramids

    1h 10m | 81 SP

  • Power Builder Series Week 1

    1h 3m | 60 SP

  • Power Builder Series Week 2

    1h 13m | 68 SP

  • Power Builder Series Week 3

    1h 8m | 71 SP

  • Power Builder Series Week 4

    1h 10m | 74 SP

  • Progressive 4x4's

    1h 3m | 80 SP

  • Race Force ChainGang

    1h | 78 SP

  • Ramp it up to the X

    1h 7m | 80 SP

  • Reece Barclay Mix Session

    1h | 78 SP

  • Rhys Jones - All Heart

    1h | 79 SP

  • Richard Stanard FTP Advancer

    1h 15m | 109 SP

  • Ruth Purbrook Over Gears

    1h 20m | 101 SP

  • Sam Begg - What Goes Up

    1h | 80 SP

  • Sam's VO2max Preload

    1h | 80 SP

  • Short and Sweet(spot)

    1h 4m | 67 SP

  • Sid's Inverted Pyramids

    1h | 66 SP

  • Sid's Pyramid Adventure

    1h | 64 SP

  • Simon George - The Giant

    1h | 79 SP

  • Super Sam's Double Dozen

    1h | 73 SP

  • Sweetspot Sandwich

    1h | 67 SP

  • Sweetspot with a kick

    1h | 67 SP

  • Tempo with a Twist

    1h | 73 SP

  • The Championship Decider

    1h 32m | 102 SP

  • The Dragon

    1h | 70 SP

  • The Kitchen Sink

    1h 4m | 75 SP

  • The Lockdown Roller

    1h | 62 SP

  • The Lockdown Roller 2

    1h | 64 SP

  • The Small but Mighty!

    1h 5m | 75 SP

  • The Sweet Ladder

    1h 2m | 71 SP

  • The Tom Davis 4x4

    1h | 65 SP

  • The TT Blaster

    1h | 71 SP

  • Tim Don Comeback Workout

    1h | 59 SP

  • Tom Davis - Over/Unders

    1h | 66 SP

  • Turning the Screw

    1h | 79 SP

Similar workouts

  • 3. Helvellyn

    1h | 73 SP

  • Turning the Screw

    1h | 79 SP

  • Day 5: 5-1 surges

    58m | 74 SP

  • 50 Shades of Power!

    1h | 75 SP

  • John Levison - Russian Steps

    1h | 73 SP

  • Day 1: Minute Man

    1h 4m | 111 SP

  • 6. Max Aerobic

    1h | 70 SP

  • Max Aerobic

    1h | 70 SP

  • Random attacks

    1h 2m | 91 SP

  • Random attacks

    1h 2m | 91 SP

  • 2. Mitochondria #2

    1h | 69 SP

  • Karl Alexander - The 13:50

    1h | 86 SP