10min from 25 to 75% FTP4min 45sec @ 80rpm, 90% FTP30sec @ 300% FTP5min @ 55% FTP4min 45sec @ 80rpm, 90% FTP30sec @ 300% FTP5min @ 55% FTP4min 45sec @ 80rpm, 90% FTP30sec @ 300% FTP5min @ 55% FTP4min 45sec @ 80rpm, 90% FTP30sec @ 300% FTP5min @ 55% FTP4min 45sec @ 80rpm, 90% FTP30sec @ 300% FTP5min from 75 to 25% FTP
Workout overview

Duration: 1h 1m 15s

Stress points: 147

Zone distribution

Z1: 30m

Z2: 5m

Z3: -

Z4: 24m

Z5: -

Z6: 3m

50%
8%
0%
39%
0%
4%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop muscular strength

10 min warm-up

5 min RPM <80, 90% FTP with a 30 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?

  • #48-DPC Strength Reps - Set 3

    43m | 53 SP

  • #49-DPC TT - Strength Reps - Set 3

    1h 1m | 147 SP

  • #50-DPC Russian Steps - Speed Style!

    40m | 18 SP

Similar workouts

  • Workout 13

    1h 13m | 91 SP

  • The Sweet Ladder

    1h 2m | 71 SP

  • 2. Explosive Climb #1

    59m | 66 SP

  • Pulverize the Prairie

    57m | 65 SP

  • Pulverize the Prairie

    57m | 65 SP

  • 1. Wild Starts

    55m | 69 SP

  • 3. Wild Starts

    55m | 69 SP

  • 3. Wild Starts

    55m | 69 SP

  • Wild Starts

    55m | 69 SP

  • Day 5 - SST 3 x 20min

    1h 38m | 115 SP

  • Stage 14

    1h | 75 SP

  • Climber's Paradise

    1h 32m | 132 SP