Workout overview

Duration: 1h 10m

Stress points: 75

Zone distribution

Z1: 34m

Z2: 9m

Z3: 1m

Z4: -

Z5: 23m

Z6: 3m

49%
13%
2%
0%
33%
4%

Author: Lionel Sanders

A 70 minute session with descending sets of intervals above your ftp. This is a bread and butter set for me. If you are doing it right then about three quarters of the way through the 3 minute intervals you should start feeling the finger tips pulsating, and getting a little uncomfortable in your skin. The last couple are usually very painful, but in reality that is where the workout really starts. If it doesn't hurt, then your body was likely already equipped to perform the job you are asking of it, and thus it is at that point that you are finally crossing over into an area where you don't have adequate machinery to perform the job. The big efforts at the end are mainly to ingrain in the body that we do not slow down at the end of the workout, but rather, pickup the effort.

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

  • Harry Wiltshire Grim Reaper

    1h 5m | 78 SP

  • IronTarsh - Stomp The Pedal!

    1h | 66 SP

  • Jenny Gowans Norse Steps

    1h 5m | 71 SP

  • Joe Skipper Burner

    1h 5m | 81 SP

  • John Levison High Five

    1h | 67 SP

  • John Levison - Russian Steps

    1h | 64 SP

  • Karl Alexander - The 13:50

    1h | 75 SP

  • Karl Alexander V0 2 the Max

    1h | 71 SP

  • Lesley Levison - Spiked Tempo

    1h 7m | 68 SP

  • Lionel Sanders Intervals

    1h 10m | 75 SP

  • Lucy Charles over-unders

    1h | 61 SP

  • Lucy Gossage 12 Days

    1h 18m | 78 SP

  • Matt Bottrill Lactic Builder

    1h | 73 SP

  • Paul Shanley 70.3 Minutes

    1h 10m | 77 SP

  • Paul Shanley Pyramids

    1h 10m | 71 SP

  • Race Force ChainGang

    1h | 70 SP

  • Reece Barclay Mix Session

    1h | 69 SP

  • Richard Stanard FTP Advancer

    1h 15m | 92 SP

  • Ruth Purbrook Over Gears

    1h 20m | 92 SP

  • Sam Begg - What Goes Up

    1h | 73 SP

  • Simon George - The Giant

    1h | 73 SP

  • The Championship Decider

    1h 32m | 89 SP

  • Tim Don Comeback Workout

    1h | 54 SP

Similar workouts

  • Race winning

    1h | 59 SP

  • Lucy Gossage 12 Days

    1h 18m | 78 SP

  • Day 6 - Pyramid of Power

    1h 16m | 60 SP

  • Day 5 - CrissCross Crushers

    1h 5m | 90 SP

  • Day 2 - Bike

    1h 15m | 76 SP

  • John Levison High Five

    1h | 67 SP

  • Paul Shanley 70.3 Minutes

    1h 10m | 77 SP

  • The Gorby

    1h | 68 SP

  • Day 2 - Anaerobic Intensive

    1h 9m | 59 SP

  • 30/30 Anaerobic #4

    1h 7m | 68 SP

  • Hill Sprints

    1h | 68 SP

  • Day 4 - Tempo into Sprints #1

    57m | 57 SP