Workout overview

Duration: 1h 3m

Stress points: 71

Zone distribution

Z1: 40m

Z2: 10m

Z3: 2m

Z4: 7m

Z5: 1m

Z6: 3m

64%
15%
3%
11%
2%
5%

This 5th workout from the Zwift Academy program focuses on efforts 1min in length. These are high-power anaerobic intervals that are similar to what is required for a Kilo on the track or a short climb at the end of a road race. Think of them as race winning efforts.



There is plenty of time to recover between each interval, to give you every chance of hitting the target power. The final 2 blocks don't have target wattages and ask you to give everything to see what you're capable of.

✓ Available in Zwift More workouts like this

  • 1. Over Ones

    1h 10m | 93 SP

  • 10. Capacity Reloaded

    1h 10m | 90 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

  • 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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