15min from 49 to 92% FTP3min @ 51% FTP1x 30sec @ 100rpm, 123% FTP,
2min 30sec @ 100rpm, 49% FTP
5x 30sec @ 115% FTP,
2min @ 92% FTP
10min @ 51% FTP12x 30sec @ 100rpm, 126% FTP,
30sec @ 100rpm, 70% FTP
10min @ 51% FTP20sec @ 49% FTP24x 15sec @ 107rpm, 300% FTP,
30sec @ 100rpm, 49% FTP
15min from 54 to 49% FTP
Workout overview

Duration: 1h 38m 50s

Stress points: 181

Zone distribution

Z1: 57m

Z2: 12m

Z3: 5m

Z4: 11m

Z5: 3m

Z6: 13m

57%
12%
5%
11%
3%
13%

This session is designed to both test you and prepare you for the demands of a road race or criterium race. You’ll work various energy systems and find it a challenging session on the body and mind. The session comprises of 3 main intervals: Over / Under Interval - This is to be ridden at a power just below your FTP, however for the first 30 seconds of the interval (and after every 2 minutes) you are required to spike the power closer to your 20-minute power. This interval is often referred to as a redline session, where you literally 'push' your FTP up from below, and 'pull' it up from above. 30 / 30 Interval These are 30 second on and 30 seconds off. The "on" element is to be ridden at your Maximal Aerobic Power (MAP) or the power at your VO2max. Whilst the "off" element isn't a full recovery, aiming for mid-zone 2. You will find that perhaps the hardest part of this interval is the "off" periods towards the end of the 12 minutes. Micro-Burst Interval To finish the session, this interval is 15-seconds all-out followed by 30-seconds of recovery. The sprints are seated and high cadence try and maintain a maximal effort from the first 10 seconds to the last 10 seconds of the interval. Note- Some smart-trainers in their ERG mode will be too slow to react to the changes in powers required for this session and you may find it easier to turn the erg. function off.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • 1. Zwift Academy FTP Test

    1h 7m | 56 SP

  • 2. Zone 3 with Sprints

    1h 29m | 96 SP

  • 3. Threshold Pushing

    1h 26m | 89 SP

  • 4. Threshold Capacity

    1h 29m | 97 SP

  • 5. Race Prep Session

    1h 39m | 181 SP

  • 6. Push / Pull / MAP

    1h 43m | 124 SP

  • 7. Extended Over Unders

    1h 29m | 113 SP

  • 8. Critical Power Test

    52m | 38 SP

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