5min from 45 to 75% FTP1min @ 55% FTP1min @ 80% FTP1min @ 55% FTP1min @ 95% FTP1min @ 55% FTP30sec @ 110% FTP2min @ 55% FTP30sec @ 125% FTP5min @ 55% FTP25sec @ 160% FTP7min @ 55% FTP25sec @ 170% FTP7min @ 55% FTP25sec @ 180% FTP7min @ 55% FTP25sec free ride7min @ 55% FTP25sec free ride2min @ 55% FTP5min from 75 to 45% FTP
Workout overview

Duration: 55m 5s

Stress points: 45

Zone distribution

Z1: 45m

Z2: 5m

Z3: 2m

Z4: 1m

Z5: 1m

Z6: 2m

82%
9%
3%
2%
1%
3%

This 4th workout from the Zwift Academy program focuses on your ability to produce high power efforts above threshold, which is a significant factor in racing. This session focuses on intensive anaerobic efforts of 25sec.



Because we are looking for maximal efforts in this area, full recovery is provided between each interval. Whilst the session might look simple on paper, don't be fooled. This is a high intensity session that will push you to your limits.



To help you judge your effort for this duration, you will be guided through the opening intervals before being provided with the opportunity to produce your best efforts in the finale.

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. Over Ones

    1h 10m | 93 SP

  • 2. Strength Reloaded

    1h 12m | 86 SP

  • 3. Under Ones

    57m | 56 SP

  • 4. Intensive Anaerobic

    55m | 45 SP

  • 5. Extensive Anaerobic 1min

    1h 3m | 71 SP

  • 6. Max Aerobic

    1h | 70 SP

  • 7. Intensive Aerobic

    56m | 52 SP

  • 8. Lactate Shuttling

    56m | 66 SP

  • 9. Race Day

    55m | 66 SP

  • 10. Capacity Reloaded

    1h 10m | 90 SP

  • 1. 30/15's with Threshold

    1h | 84 SP

  • 2. Capacity into Sweet Spot

    1h | 75 SP

  • 3. Capacity with Tempo

    1h 1m | 69 SP

  • 4. 2 x 12min Test

    1h 3m | 62 SP

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