Workout overview

Duration: 57m 20s

Stress points: 52

Zone distribution

Z1: 23m

Z2: 25m

Z3: 2m

Z4: 2m

Z5: -

Z6: 5m

40%
44%
3%
3%
0%
9%

This is a challenging HIIT (High Intensity Interval Training) session that focuses on repeated efforts under 1 minute. The workout consists of just 5 minutes of high intensity work. However, with short recovery periods, your lactate tolerance will be tested!



The session is divided into 3 blocks of work. 12 x 10sec sprints with 50secs recovery. 6 x 15sec sprints with 45secs recovery. And 3 x 30sec sprints with 30sec recovery.



If you use a smart trainer it's recommended that you disable ERG mode for this workout due to how short and explosive the sprint efforts are. You can toggle ERG mode on and off either within Zwift or by using the Zwift Companion mobile app.

✓ Available in Zwift More workouts like this

  • 1. Over Ones

    1h 10m | 81 SP

  • 10. Capacity Reloaded

    1h 10m | 77 SP

  • 2. Strength Reloaded

    1h 12m | 73 SP

  • 3. Under Ones

    57m | 52 SP

  • 4. Intensive Anaerobic

    55m | 38 SP

  • 5. Extensive Anaerobic 1min

    1h 3m | 54 SP

  • 6. Max Aerobic

    1h | 58 SP

  • 7. Intensive Aerobic

    56m | 47 SP

  • 8. Lactate Shuttling

    56m | 59 SP

  • 9. Race Day

    55m | 56 SP

  • 1. 30/15's with Threshold

    1h | 76 SP

  • 2. Capacity into Sweet Spot

    1h | 66 SP

  • 3. Capacity with Tempo

    1h 1m | 58 SP

  • 4. 2 x 12min Test

    1h 3m | 56 SP

Similar workouts

  • Anaerobic Low 3

    53m | 50 SP

  • Anaerobic Low 1

    55m | 52 SP

  • Anaerobic Low 2

    51m | 48 SP

  • WKG - W2W1

    48m | 48 SP

  • Pre-race

    1h 1m | 57 SP

  • The Wringer

    44m | 60 SP

  • #79-DPC "I Hate Pav" Intervals - Session 2

    47m | 55 SP

  • Day 2 - Power Surges #2

    1h 10m | 55 SP

  • #76-DPC "I Hate Pav" Intervals - Session 1

    38m | 41 SP

  • Game of 2 Halves

    1h 15m | 70 SP

  • Day 5 - 40/20's into Threshold

    57m | 59 SP

  • FRNKLN - January 6

    55m | 57 SP