5min from 45 to 75 % FTP
2x 10sec @ 130 % FTP,50 % FTP
2x 1min @ 80 % FTP,65 % FTP
2x 1min @ 98 % FTP,65 % FTP
3min @ 50 % FTP
12x 10sec @ 161 % FTP,65 % FTP
5min @ 50 % FTP
6x 15sec @ 150 % FTP,65 % FTP
5min @ 50 % FTP
3x 30sec @ 130 % FTP,65 % FTP
3min @ 50 % FTP
5min from 75 to 45 % FTP
View watts
Enter FTP
5min from <span
data-value="45.000005" data-unit="relpow">45</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2x 10sec @ <span
data-value="130.44999" data-unit="relpow">130</span>% FTP,<br
/> 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2x 1min @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP,<br
/> 1min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 2x 1min @ <span
data-value="98.449993" data-unit="relpow">98</span>% FTP,<br
/> 1min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 12x 10sec @ <span
data-value="160.71068" data-unit="relpow">161</span>% FTP,<br
/> 50sec @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 6x 15sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP,<br
/> 45sec @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3x 30sec @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="45.450002" data-unit="relpow">45</span>% FTP Workout overview Duration: 57m 20s
Stress points: 56
Zone distribution Z1: 23m
Z2: 25m
Z3: 2m
Z4: 2m
Z5: -
Z6: 5m
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!
No longer available in Zwift*
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*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? .