15min from 25 to 75% FTP
4min 50sec @ 80rpm, 90% FTP
10sec @ 300% FTP
5min @ 55% FTP
4min 50sec @ 80rpm, 90% FTP
10sec @ 300% FTP
5min @ 55% FTP
4min 50sec @ 80rpm, 90% FTP
10sec @ 300% FTP
5min @ 55% FTP
4min 50sec @ 80rpm, 90% FTP
10sec @ 300% FTP
5min from 75 to 25% FTP
Workout overview
Duration: 55m
Stress points: 62
Zone distribution
Z1: 29m
Z2: 6m
Z3: -
Z4: 19m
Z5: -
Z6: 1m
Author: Direct Power Coaching (Zwift Fitness)
The Goal Of This Session: is to develop muscular strength
15 min warm-up
5 min RPM <80, 90% FTP with a 10 second seated sprint at the end of each interval, 5 min easy spin, repeat until CD :)
5 min cool-down
Stay seated throughout
Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/
Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)
Download workout
More workouts like this
FAQ: How to use custom workouts in Zwift?