10min from 55 to 80% FTP
2min @ 60% FTP
4x 40sec @ 110% FTP,
20sec @ 50% FTP
2min @ 60% FTP
4min from 85 to 120% FTP
2min @ 50% FTP
4min from 85 to 120% FTP
2min @ 50% FTP
4min from 85 to 120% FTP
2min @ 50% FTP
4min from 85 to 120% FTP
2min @ 50% FTP
4min from 85 to 120% FTP
2min @ 50% FTP
4min from 85 to 120% FTP
2min @ 50% FTP
4x 40sec @ 110% FTP,
20sec @ 50% FTP
2min @ 60% FTP
Workout overview
Duration: 1h
Stress points: 79
Zone distribution
Z1: 17m
Z2: 12m
Z3: 5m
Z4: 10m
Z5: 14m
Z6: 2m
Author: Rhys Jones (JinxSport.com)
A set to help develop V02 Max power!
After an extending warm/up, a short prep-set to fire up the legs.
Main set = 6x 4mins, increasing intensity up to 120% - "turning the screw", with 2min recoveries.
Hold strong, because that effort will start to bite... slowly!
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