5min from 45 to 75 % FTP
5x 30sec @ 65 % FTP,89 % FTP
3min @ 50 % FTP
3min from 90 to 104 % FTP
10x 30sec @ 125 % FTP,65 % FTP
3min @ 50 % FTP
3min from 90 to 104 % FTP
10x 30sec @ 125 % FTP,65 % FTP
3min @ 50 % FTP
3min from 90 to 104 % FTP
10x 30sec @ 125 % FTP,65 % FTP
3min @ 50 % FTP
6min from 75 to 50 % 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 5x 30sec @ <span
data-value="64.999998" data-unit="relpow">65</span>% FTP,<br
/> 30sec @ <span
data-value="88.999999" data-unit="relpow">89</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min from <span
data-value="90.449989" data-unit="relpow">90</span> to <span
data-value="104.45" data-unit="relpow">104</span>% FTP 10x 30sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP,<br
/> 15sec @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min from <span
data-value="90.449989" data-unit="relpow">90</span> to <span
data-value="104.45" data-unit="relpow">104</span>% FTP 10x 30sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP,<br
/> 15sec @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min from <span
data-value="90.449989" data-unit="relpow">90</span> to <span
data-value="104.45" data-unit="relpow">104</span>% FTP 10x 30sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP,<br
/> 15sec @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 6min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="50.449997" data-unit="relpow">50</span>% FTP Workout overview Duration: 59m 30s
Stress points: 84
Zone distribution Z1: 17m
Z2: 16m
Z3: 3m
Z4: 9m
Z5: -
Z6: 15m
This session consists of alternating work periods of 30 seconds at high intensity and recovery periods of 15 seconds where low intensity work is performed. This session will challenge your ability to spend a large amount of time above 90% of VO2 max. After warming up, you will complete 3 sets of 10 x 30 sec on / 15 sec off. However, each set opens with a 3 min threshold effort.
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? .