Workouts» TRI247.com Pro Workouts »

Hywel's Hurtbox Time Bomb

5min from 40 to 70% FTP
1min 30sec @ 97% FTP
30sec @ 119% FTP
1min @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
55sec @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
50sec @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
45sec @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
40sec @ 49% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
35sec @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
30sec @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
25sec @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
20sec @ 49% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
3min @ 49% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
1min @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
55sec @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
50sec @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
45sec @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
40sec @ 50% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
35sec @ 49% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
30sec @ 49% FTP
1min 30sec @ 97% FTP
30sec @ 120% FTP
5min from 75 to 40% FTP
5min from 40 to 70% FTP1min 30sec @ 97% FTP30sec @ 119% FTP1min @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP55sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP50sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP45sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP40sec @ 49% FTP1min 30sec @ 97% FTP30sec @ 120% FTP35sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP30sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP25sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP20sec @ 49% FTP1min 30sec @ 97% FTP30sec @ 120% FTP3min @ 49% FTP1min 30sec @ 97% FTP30sec @ 120% FTP1min @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP55sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP50sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP45sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP40sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP35sec @ 49% FTP1min 30sec @ 97% FTP30sec @ 120% FTP30sec @ 49% FTP1min 30sec @ 97% FTP30sec @ 120% FTP5min from 75 to 40% FTP
Workout overview

Duration: 1h15s

Stress points: 82

Zone distribution

Z1: 20m

Z2: 4m

Z3: -

Z4: 27m

Z5: -

Z6: 9m

34%
7%
0%
45%
0%
15%

Author: Hywel Davies

A tough interval session of 18 x 2 min efforts.

It's not too hard at first but the rest time drops by 5 seconds each rep. 10 intervals in the first set, 8 in the second with a chance to recover in the middle

It's often easier to push harder towards the end of an interval. This session encourages just that. Enjoy!

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

TRI247.com Pro Workouts

  • 50 Shades of Power!

    1h | 75 SP

    View >

  • 60 Minutes of Jinx

    1h | 73 SP

    View >

  • 40/20's FTP Booster

    1h | 73 SP

    View >

  • A bit (more) speed too

    1h | 70 SP

    View >

  • A bit of speed too

    1h | 69 SP

    View >

  • Adam Bowden - The Surge

    1h3m | 75 SP

    View >

  • Bex Rimmington Maximal Efforts

    1h3m | 71 SP

    View >

  • Bottrill's Ramps to Max

    1h5m | 83 SP

    View >

  • Bottrill's Sweetspot Attack

    1h5m | 69 SP

    View >

  • Chase To Race Your Dream

    1h | 67 SP

    View >

  • Chili Tri Spicy 45

    45m | 65 SP

    View >

  • Club Relays Madness

    1h | 70 SP

    View >

  • Countdown - 4,3,2,1 !!!

    1h2m | 73 SP

    View >

  • Dare To Tri Workout

    1h | 67 SP

    View >

  • Debbie's Killer 7's

    1h | 79 SP

    View >

  • Debbie's Killer Minutes

    1h | 74 SP

    View >

  • Debbie's Killer Sandwich

    1h | 77 SP

    View >

  • Espresso Coaching 2:1

    1h | 74 SP

    View >

  • Espresso Spicy Tempo

    1h | 66 SP

    View >

  • Gill's Lactic Legs Challenge

    1h10m | 90 SP

    View >

  • Glasgow Revisited

    1h | 71 SP

    View >

  • Harry Wiltshire Grim Reaper

    1h5m | 88 SP

    View >

  • Helen Jenkins - Breakaway!

    1h | 76 SP

    View >

  • Helen Jenkins' Power Hour

    1h | 71 SP

    View >

  • Hot Stuff

    1h | 64 SP

    View >

  • Hywel's Hurtbox Time Bomb

    1h | 82 SP

    View >

  • IronTarsh - Stomp The Pedal!

    1h | 71 SP

    View >

  • Jenny Gowans Norse Steps

    1h5m | 79 SP

    View >

  • Joe Skipper Burner

    1h5m | 93 SP

    View >

  • John Levison High Five

    1h | 80 SP

    View >

  • John Levison - Russian Steps

    1h | 73 SP

    View >

  • Karl Alexander - The 13:50

    1h | 86 SP

    View >

  • Karl Alexander V0 2 the Max

    1h | 83 SP

    View >

  • Kyle Smith's Over/Unders

    1h | 60 SP

    View >

  • Lesley Levison - Spiked Tempo

    1h7m | 74 SP

    View >

  • Lionel Sanders Intervals

    1h10m | 86 SP

    View >

  • Lucy Charles over-unders

    1h | 71 SP

    View >

  • Lucy Gossage 12 Days

    1h18m | 89 SP

    View >

  • Lucy Gossage: Macro to Micro

    1h | 80 SP

    View >

  • Lucy Gossage's New Year Set

    1h | 73 SP

    View >

  • Matt Bottrill Lactic Builder

    1h | 79 SP

    View >

  • Matt Bottrill's Pace Variation

    1h2m | 84 SP

    View >

  • Micro Burst Intervals

    1h | 74 SP

    View >

  • Micro Burst Intervals 2

    1h2m | 70 SP

    View >

  • Nikki Bartlett's Tough 10's

    1h | 69 SP

    View >

  • OTCF - Get Off That Couch!

    1h | 77 SP

    View >

  • Oxygenaddict's Triple Pyramid

    1h | 70 SP

    View >

  • Paul Lunn's Kona Quest

    1h4m | 76 SP

    View >

  • Paul Shanley 70.3 Minutes

    1h10m | 92 SP

    View >

  • Paul Shanley Pyramids

    1h10m | 81 SP

    View >

  • Power Builder Series Week 1

    1h3m | 60 SP

    View >

  • Power Builder Series Week 2

    1h13m | 68 SP

    View >

  • Power Builder Series Week 3

    1h8m | 71 SP

    View >

  • Power Builder Series Week 4

    1h10m | 74 SP

    View >

  • Progressive 4x4's

    1h3m | 80 SP

    View >

  • Race Force ChainGang

    1h | 78 SP

    View >

  • Ramp it up to the X

    1h7m | 80 SP

    View >

  • Reece Barclay Mix Session

    1h | 78 SP

    View >

  • Rhys Jones - All Heart

    1h | 79 SP

    View >

  • Richard Stanard FTP Advancer

    1h15m | 109 SP

    View >

  • Ruth Purbrook Over Gears

    1h20m | 101 SP

    View >

  • Sam Begg - What Goes Up

    1h | 80 SP

    View >

  • Sam's VO2max Preload

    1h | 80 SP

    View >

  • Short and Sweet(spot)

    1h4m | 67 SP

    View >

  • Sid's Inverted Pyramids

    1h | 66 SP

    View >

  • Sid's Pyramid Adventure

    1h | 64 SP

    View >

  • Simon George - The Giant

    1h | 79 SP

    View >

  • Super Sam's Double Dozen

    1h | 73 SP

    View >

  • Sweetspot Sandwich

    1h | 67 SP

    View >

  • Sweetspot with a kick

    1h | 67 SP

    View >

  • Tempo with a Twist

    1h | 73 SP

    View >

  • The Championship Decider

    1h32m | 102 SP

    View >

  • The Dragon

    1h | 70 SP

    View >

  • The Kitchen Sink

    1h4m | 75 SP

    View >

  • The Lockdown Roller

    1h | 62 SP

    View >

  • The Lockdown Roller 2

    1h | 64 SP

    View >

  • The Small but Mighty!

    1h5m | 75 SP

    View >

  • The Sweet Ladder

    1h2m | 71 SP

    View >

  • The Tom Davis 4x4

    1h | 65 SP

    View >

  • The TT Blaster

    1h | 71 SP

    View >

  • Tim Don Comeback Workout

    1h | 59 SP

    View >

  • Tom Davis - Over/Unders

    1h | 66 SP

    View >

  • Turning the Screw

    1h | 79 SP

    View >

Similar workouts

  • 3. Boogie

    52m | 65 SP

    View >

  • 3. Boogie

    52m | 65 SP

    View >

  • 3. Boogie

    52m | 65 SP

    View >

  • 3. Boogie

    52m | 65 SP

    View >

  • Neuromuscular + AC #2

    1h | 81 SP

    View >

  • 1. Watopia Hilly Reverse

    57m | 84 SP

    View >

  • 1. Watopia Hilly Reverse

    57m | 84 SP

    View >

  • Watopia Hilly Reverse

    57m | 84 SP

    View >

  • Sweetspot w/ steeps

    1h | 86 SP

    View >

  • Sweetspot w/ steeps

    1h | 86 SP

    View >

  • Aktivitus Power & Endurance 11

    1h3m | 89 SP

    View >

  • Day 4 - Sub-threshold XX #2

    48m | 64 SP

    View >