Workouts» TRI247.com Pro Workouts »

Matt Bottrill's Pace Variation

8min from 40 to 60% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
10min @ 60% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
1min @ 85% FTP
1min @ 90% FTP
1min @ 120% FTP
8min from 70 to 50% FTP
Workout overview

Duration: 1h 2m

Stress points: 84

Zone distribution

Z1: 12m

Z2: 14m

Z3: 21m

Z4: 3m

Z5: -

Z6: 12m

19%
23%
34%
5%
0%
19%

Author: Matthew Bottrill

8 min Warm up
---
6x 3 min blocks increasing effort every 1min.
1min L3
1min Sweetspot
1min L5/H5
---
10 min recovery
---
6x 3 min blocks increasing effort every 1min.
1min L3
1min Sweetspot
1min L5/H5
---
8 min Cool down

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 >

  • Bex Rimmington Maximal Efforts

    1h 3m | 71 SP

    View >

  • Bottrill's Ramps to Max

    1h 5m | 83 SP

    View >

  • Bottrill's Sweetspot Attack

    1h 5m | 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 !!!

    1h 2m | 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

    1h 10m | 90 SP

    View >

  • Glasgow Revisited

    1h | 71 SP

    View >

  • Harry Wiltshire Grim Reaper

    1h 5m | 88 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

    1h 5m | 79 SP

    View >

  • Joe Skipper Burner

    1h 5m | 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 >

  • Lesley Levison - Spiked Tempo

    1h 7m | 74 SP

    View >

  • Lionel Sanders Intervals

    1h 10m | 86 SP

    View >

  • Lucy Charles over-unders

    1h | 71 SP

    View >

  • Lucy Gossage 12 Days

    1h 18m | 89 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

    1h 2m | 84 SP

    View >

  • Micro Burst Intervals

    1h | 74 SP

    View >

  • Micro Burst Intervals 2

    1h 2m | 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

    1h 4m | 76 SP

    View >

  • Paul Shanley 70.3 Minutes

    1h 10m | 92 SP

    View >

  • Paul Shanley Pyramids

    1h 10m | 81 SP

    View >

  • Power Builder Series Week 1

    1h 3m | 60 SP

    View >

  • Power Builder Series Week 2

    1h 13m | 68 SP

    View >

  • Power Builder Series Week 3

    1h 8m | 71 SP

    View >

  • Power Builder Series Week 4

    1h 10m | 74 SP

    View >

  • Progressive 4x4's

    1h 3m | 80 SP

    View >

  • Race Force ChainGang

    1h | 78 SP

    View >

  • Ramp it up to the X

    1h 7m | 80 SP

    View >

  • Reece Barclay Mix Session

    1h | 78 SP

    View >

  • Richard Stanard FTP Advancer

    1h 15m | 109 SP

    View >

  • Ruth Purbrook Over Gears

    1h 20m | 101 SP

    View >

  • Sam Begg - What Goes Up

    1h | 80 SP

    View >

  • Short and Sweet(spot)

    1h 4m | 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 >

  • 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

    1h 32m | 102 SP

    View >

  • The Dragon

    1h | 70 SP

    View >

  • The Kitchen Sink

    1h 4m | 75 SP

    View >

  • The Lockdown Roller

    1h | 62 SP

    View >

  • The Lockdown Roller 2

    1h | 64 SP

    View >

  • The Small but Mighty!

    1h 5m | 75 SP

    View >

  • The Sweet Ladder

    1h 2m | 71 SP

    View >

  • The Tom Davis 4x4

    1h | 65 SP

    View >

  • Tim Don Comeback Workout

    1h | 59 SP

    View >

  • Tom Davis - Over/Unders

    1h | 66 SP

    View >

Similar workouts

  • Lama's LAMA LAMA LAMA Workout

    47m | 82 SP

    View >

  • Neuromuscular + AC #1

    1h | 78 SP

    View >

  • Power Intervals #2

    59m | 83 SP

    View >

  • 2. Capacity into Sweet Spot

    1h | 75 SP

    View >

  • 1. Anaerobic Capacity Into VO2

    52m | 81 SP

    View >

  • 7. VO2 Development

    1h 9m | 82 SP

    View >

  • Anaerobic Endurance 6 x 60sec

    1h 12m | 79 SP

    View >

  • Day 4 - AC Maintenance #2

    58m | 68 SP

    View >

  • ODZwifters - Resolutions Day 3

    57m | 75 SP

    View >

  • ODZwifters - VO2max 355

    55m | 73 SP

    View >

  • Day 7 - Max Aerobic Finale

    54m | 62 SP

    View >

  • 2. Max Aerobic Finale

    54m | 62 SP

    View >