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9. Race Day

6min from 45 to 65% FTP
1min @ 55% FTP
1min @ 80% FTP
1min @ 55% FTP
1min @ 95% FTP
3min @ 55% FTP
30sec @ 125% FTP
5min @ 80% FTP
30sec @ 140% FTP
5min @ 95% FTP
5min @ 50% FTP
30sec @ 125% FTP
3min @ 80% FTP
30sec @ 140% FTP
3min @ 109% FTP
5min @ 50% FTP
30sec @ 125% FTP
3min @ 91% FTP
30sec @ 140% FTP
2min @ 112% FTP
3min @ 50% FTP
5min from 75 to 45% FTP
6min from 45 to 65% FTP1min @ 55% FTP1min @ 80% FTP1min @ 55% FTP1min @ 95% FTP3min @ 55% FTP30sec @ 125% FTP5min @ 80% FTP30sec @ 140% FTP5min @ 95% FTP5min @ 50% FTP30sec @ 125% FTP3min @ 80% FTP30sec @ 140% FTP3min @ 109% FTP5min @ 50% FTP30sec @ 125% FTP3min @ 91% FTP30sec @ 140% FTP2min @ 112% FTP3min @ 50% FTP5min from 75 to 45% FTP
Workout overview

Duration: 55m

Stress points: 66

Zone distribution

Z1: 25m

Z2: 4m

Z3: 9m

Z4: 9m

Z5: 5m

Z6: 3m

45%
8%
16%
16%
9%
5%

Being able to produce short, high power efforts during a race improves your chances of winning.



These efforts allow you to establish a break, or cross a gap to the breakaway. The riders that win races are the ones who can repeatedly produce these high power efforts.



Today we simulate attacking in racing and going to the line!

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All workouts in 

Zwift Academy 2018

  • 1. Over Ones

    1h 10m | 93 SP

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  • 2. Strength Reloaded

    1h 12m | 86 SP

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  • 3. Under Ones

    57m | 56 SP

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  • 4. Intensive Anaerobic

    55m | 45 SP

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  • 5. Extensive Anaerobic 1min

    1h 3m | 71 SP

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  • 6. Max Aerobic

    1h | 70 SP

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  • 7. Intensive Aerobic

    56m | 52 SP

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  • 8. Lactate Shuttling

    56m | 66 SP

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  • 9. Race Day

    55m | 66 SP

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  • 10. Capacity Reloaded

    1h 10m | 90 SP

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  • 1. 30/15's with Threshold

    1h | 84 SP

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  • 2. Capacity into Sweet Spot

    1h | 75 SP

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  • 3. Capacity with Tempo

    1h 1m | 69 SP

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  • 4. 2 x 12min Test

    1h 3m | 62 SP

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