4min from 50 to 70 % FTP
3x 15sec @ 115 % FTP, 30sec @ 50 % FTP
1min @ 55 % FTP
3x 15sec @ 120 % FTP, 30sec @ 50 % FTP
1min @ 55 % FTP
3x 15sec @ 125 % FTP, 30sec @ 50 % FTP
1min @ 55 % FTP
5min @ 88 % FTP
2min @ 50 % FTP
5min @ 88 % FTP
2min @ 50 % FTP
5min @ 88 % FTP
2min @ 50 % FTP
6x 30sec @ 105 % FTP, 30sec @ 70 % FTP
3min @ 50 % FTP
6x 30sec @ 105 % FTP, 30sec @ 70 % FTP
3min @ 50 % FTP
6x 30sec @ 105 % FTP, 30sec @ 70 % FTP
5min 15sec from 70 to 40 % FTP
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Enter FTP
4min from 50 to 70 % FTP 3x 15sec @ 115 % FTP, 30sec @ 50 % FTP 1min @ 55 % FTP 3x 15sec @ 120 % FTP, 30sec @ 50 % FTP 1min @ 55 % FTP 3x 15sec @ 125 % FTP, 30sec @ 50 % FTP 1min @ 55 % FTP 5min @ 88 % FTP 2min @ 50 % FTP 5min @ 88 % FTP 2min @ 50 % FTP 5min @ 88 % FTP 2min @ 50 % FTP 6x 30sec @ 105 % FTP, 30sec @ 70 % FTP 3min @ 50 % FTP 6x 30sec @ 105 % FTP, 30sec @ 70 % FTP 3min @ 50 % FTP 6x 30sec @ 105 % FTP, 30sec @ 70 % FTP 5min 15sec from 70 to 40 % FTP Workout overview Duration: 1h 4m
Stress points: 67
Zone distribution Z1: 25m
Z2: 13m
Z3: 15m
Z4: -
Z5: 10m
Z6: 2m
Author: John Levison
After a warm-up including some progressive, short 'spikes' to ensure the legs are primed, we start with three, 5-minutes sweetspot efforts (approx 70.3 pace, or just above). Then, it's three sets of short, just above FTP effort intervals with short (partial) recovery.
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