3min 30sec from 40 to 55 % FTP
4x 15sec @ 110 % FTP, 30sec @ 50 % FTP
2min 30sec from 50 to 65 % FTP
4x 15sec @ 120 % FTP, 30sec @ 50 % FTP
2min 30sec from 60 to 75 % FTP
4x 15sec @ 130 % FTP, 30sec @ 50 % FTP
1min @ 60 % FTP
1min @ 70 % FTP
1min @ 80 % FTP
8x 30sec @ 150 % FTP, 50sec @ 50 % FTP
3min 30sec @ 50 % FTP
8x 20sec @ 175 % FTP, 40sec @ 50 % FTP
3min 30sec @ 50 % FTP
8x 10sec @ 200 % FTP, 25sec @ 50 % FTP
3min 30sec @ 50 % FTP
5min 40sec from 75 to 40 % FTP
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3min 30sec from 40 to 55 % FTP 4x 15sec @ 110 % FTP, 30sec @ 50 % FTP 2min 30sec from 50 to 65 % FTP 4x 15sec @ 120 % FTP, 30sec @ 50 % FTP 2min 30sec from 60 to 75 % FTP 4x 15sec @ 130 % FTP, 30sec @ 50 % FTP 1min @ 60 % FTP 1min @ 70 % FTP 1min @ 80 % FTP 8x 30sec @ 150 % FTP, 50sec @ 50 % FTP 3min 30sec @ 50 % FTP 8x 20sec @ 175 % FTP, 40sec @ 50 % FTP 3min 30sec @ 50 % FTP 8x 10sec @ 200 % FTP, 25sec @ 50 % FTP 3min 30sec @ 50 % FTP 5min 40sec from 75 to 40 % FTP Workout overview Duration: 1h
Stress points: 74
Zone distribution Z1: 40m
Z2: 8m
Z3: 1m
Z4: -
Z5: 1m
Z6: 10m
Author: John Levison
An extended, progressive warm-up includes a series of short/sharp 'spikes' is designed to get you fully warmed-up and promed for three sets of micro burst intervals. Each set contains eight reps, which decline in length (30 secs / 20 sec/ 10 sec), but increase in power! Recovery properly with an easy spin between sets.
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