10min from 25 to 75% FTP6min @ 80% FTP3min @ 50% FTP6min @ 80% FTP3min @ 50% FTP6min @ 80% FTP3min @ 50% FTP6min @ 80% FTP3min @ 50% FTP10min from 75 to 25% FTP
Workout overview

Duration: 56m

Stress points: 44

Zone distribution

Z1: 26m

Z2: 6m

Z3: 24m

Z4: -

Z5: -

Z6: -

46%
11%
43%
0%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to increase your leg speed & increase your efficiency 

10 min warm-up. 

On a downhill slope or a light resistance on trainer start spinning your legs, increasing your cadence every min until you reach your max without bouncing on the bike. Then maintain for as long as possible, time how long you hold your max then aim to beat it on next attempt. 

Recover for 3 or more min then repeat as many times as you can. 

10 min cool-down.

Note down the peak at which you started to bounce

Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/

How did you do? Let us know via social media:

facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • #109-DPC Russian Steps Speed Style!

    40m | 18 SP

  • #110-DPC Spin Ups

    56m | 44 SP

  • #111-DPC "Sweetspot" Session

    1h 25m | 96 SP

Similar workouts

  • #01-DPC Spin Ups

    56m | 44 SP

  • #14-DPC Spin Ups

    56m | 44 SP

  • #26-DPC Spin Ups

    56m | 44 SP

  • #38-DPC Spin Ups

    56m | 44 SP

  • #51-DPC Spin Ups

    56m | 44 SP

  • #62-DPC Spin Ups

    56m | 44 SP

  • #86-DPC Spin Ups

    56m | 44 SP

  • #98-DPC Spin Ups

    56m | 44 SP

  • Day 2

    58m | 44 SP

  • Day 5 - 15min Varied Tempo

    45m | 46 SP

  • Day 6 - 15min Varied Tempo

    45m | 46 SP

  • Fast pedaling

    1h | 43 SP