Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 20m

Z2: 9m

Z3: 12m

Z4: -

Z5: 18m

Z6: 1m

33%
15%
20%
0%
30%
2%

Author: Sam Holness

Join 'Super' Sam Holness fo his debut TRI247 ride, where the number '12' is key to the set.

First, 12x 90 secs above FTP, working on expanding that threshold capacity, with a minute recovery.

Then, with some fatigue in the legs, we go into 12minutes at Sweetspot effort, replicating longer course triathlon race pace, with tired legs! Are you reeady for the Double Dozen?!

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • 50 Shades of Power!

    1h | 75 SP

  • 60 Minutes of Jinx

    1h | 73 SP

  • 40/20's FTP Booster

    1h | 73 SP

  • A bit (more) speed too

    1h | 70 SP

  • A bit of speed too

    1h | 69 SP

  • Bex Rimmington Maximal Efforts

    1h 3m | 71 SP

  • Bottrill's Ramps to Max

    1h 5m | 83 SP

  • Bottrill's Sweetspot Attack

    1h 5m | 69 SP

  • Chase To Race Your Dream

    1h | 67 SP

  • Chili Tri Spicy 45

    45m | 65 SP

  • Club Relays Madness

    1h | 70 SP

  • Countdown - 4,3,2,1 !!!

    1h 2m | 73 SP

  • Dare To Tri Workout

    1h | 67 SP

  • Debbie's Killer 7's

    1h | 79 SP

  • Debbie's Killer Minutes

    1h | 74 SP

  • Debbie's Killer Sandwich

    1h | 77 SP

  • Espresso Coaching 2:1

    1h | 74 SP

  • Espresso Spicy Tempo

    1h | 66 SP

  • Gill's Lactic Legs Challenge

    1h 10m | 90 SP

  • Glasgow Revisited

    1h | 71 SP

  • Harry Wiltshire Grim Reaper

    1h 5m | 88 SP

  • Helen Jenkins' Power Hour

    1h | 71 SP

  • Hot Stuff

    1h | 64 SP

  • Hywel's Hurtbox Time Bomb

    1h | 82 SP

  • IronTarsh - Stomp The Pedal!

    1h | 71 SP

  • Jenny Gowans Norse Steps

    1h 5m | 79 SP

  • Joe Skipper Burner

    1h 5m | 93 SP

  • John Levison High Five

    1h | 80 SP

  • John Levison - Russian Steps

    1h | 73 SP

  • Karl Alexander - The 13:50

    1h | 86 SP

  • Karl Alexander V0 2 the Max

    1h | 83 SP

  • Kyle Smith's Over/Unders

    1h | 60 SP

  • Lesley Levison - Spiked Tempo

    1h 7m | 74 SP

  • Lionel Sanders Intervals

    1h 10m | 86 SP

  • Lucy Charles over-unders

    1h | 71 SP

  • Lucy Gossage 12 Days

    1h 18m | 89 SP

  • Lucy Gossage: Macro to Micro

    1h | 80 SP

  • Lucy Gossage's New Year Set

    1h | 73 SP

  • Matt Bottrill Lactic Builder

    1h | 79 SP

  • Matt Bottrill's Pace Variation

    1h 2m | 84 SP

  • Micro Burst Intervals

    1h | 74 SP

  • Micro Burst Intervals 2

    1h 2m | 70 SP

  • Nikki Bartlett's Tough 10's

    1h | 69 SP

  • OTCF - Get Off That Couch!

    1h | 77 SP

  • Oxygenaddict's Triple Pyramid

    1h | 70 SP

  • Paul Lunn's Kona Quest

    1h 4m | 76 SP

  • Paul Shanley 70.3 Minutes

    1h 10m | 92 SP

  • Paul Shanley Pyramids

    1h 10m | 81 SP

  • Power Builder Series Week 1

    1h 3m | 60 SP

  • Power Builder Series Week 2

    1h 13m | 68 SP

  • Power Builder Series Week 3

    1h 8m | 71 SP

  • Power Builder Series Week 4

    1h 10m | 74 SP

  • Progressive 4x4's

    1h 3m | 80 SP

  • Race Force ChainGang

    1h | 78 SP

  • Ramp it up to the X

    1h 7m | 80 SP

  • Reece Barclay Mix Session

    1h | 78 SP

  • Richard Stanard FTP Advancer

    1h 15m | 109 SP

  • Ruth Purbrook Over Gears

    1h 20m | 101 SP

  • Sam Begg - What Goes Up

    1h | 80 SP

  • Sam's VO2max Preload

    1h | 80 SP

  • Short and Sweet(spot)

    1h 4m | 67 SP

  • Sid's Inverted Pyramids

    1h | 66 SP

  • Sid's Pyramid Adventure

    1h | 64 SP

  • Simon George - The Giant

    1h | 79 SP

  • Super Sam's Double Dozen

    1h | 73 SP

  • Sweetspot Sandwich

    1h | 67 SP

  • Sweetspot with a kick

    1h | 67 SP

  • Tempo with a Twist

    1h | 73 SP

  • The Championship Decider

    1h 32m | 102 SP

  • The Dragon

    1h | 70 SP

  • The Kitchen Sink

    1h 4m | 75 SP

  • The Lockdown Roller

    1h | 62 SP

  • The Lockdown Roller 2

    1h | 64 SP

  • The Small but Mighty!

    1h 5m | 75 SP

  • The Sweet Ladder

    1h 2m | 71 SP

  • The Tom Davis 4x4

    1h | 65 SP

  • Tim Don Comeback Workout

    1h | 59 SP

  • Tom Davis - Over/Unders

    1h | 66 SP

Similar workouts

  • 5. VO2max Development

    52m | 67 SP

  • 7. VO2max Development

    1h 1m | 75 SP

  • 5. VO2max Descending

    57m | 73 SP

  • 30/30 Anaerobic #3

    1h 8m | 75 SP

  • Day 7: Hayman's Hustle 2017

    55m | 81 SP

  • WKG - W4W1

    1h | 77 SP

  • 40/20's FTP Booster

    1h | 73 SP

  • Sid's Pyramid Adventure

    1h | 64 SP

  • 30/30 Anaerobic #2

    1h | 64 SP

  • 8. Lactate Shuttling

    56m | 66 SP

  • 1. Aerobic Power

    1h | 68 SP

  • Over the top

    1h 15m | 71 SP