5min from 45 to 75 % FTP
1min @ 50 % FTP
1min @ 81 % FTP
1min @ 50 % FTP
1min @ 95 % FTP
1min @ 50 % FTP
1min @ 109 % FTP
1min @ 50 % FTP
2x 10sec @ 150 % FTP, 50sec @ 50 % FTP
2min @ 50 % FTP
2x 1min @ 125 % FTP, 1min @ 65 % FTP
5min from 76 to 89 % FTP
2x 1min @ 125 % FTP, 1min @ 65 % FTP
5min from 76 to 89 % FTP
2x 1min @ 125 % FTP, 1min @ 65 % FTP
5min from 76 to 89 % FTP
2x 1min @ 125 % FTP, 1min @ 65 % FTP
5min from 76 to 89 % FTP
3min @ 50 % FTP
5min from 75 to 50 % FTP
View watts
Enter FTP
5min from 45 to 75 % FTP 1min @ 50 % FTP 1min @ 81 % FTP 1min @ 50 % FTP 1min @ 95 % FTP 1min @ 50 % FTP 1min @ 109 % FTP 1min @ 50 % FTP 2x 10sec @ 150 % FTP, 50sec @ 50 % FTP 2min @ 50 % FTP 2x 1min @ 125 % FTP, 1min @ 65 % FTP 5min from 76 to 89 % FTP 2x 1min @ 125 % FTP, 1min @ 65 % FTP 5min from 76 to 89 % FTP 2x 1min @ 125 % FTP, 1min @ 65 % FTP 5min from 76 to 89 % FTP 2x 1min @ 125 % FTP, 1min @ 65 % FTP 5min from 76 to 89 % FTP 3min @ 50 % FTP 5min from 75 to 50 % FTP Workout overview Duration: 1h
Stress points: 75
Zone distribution Z1: 15m
Z2: 14m
Z3: 21m
Z4: 1m
Z5: 1m
Z6: 8m
Quite often, racing involves periods of short, high intensity efforts followed by a period of tempo riding. Today we look to replicate what it takes to breakaway from the group and then maintain that advantage. After a good warmup, the session consists of 4 sets of 2 x 1 min capacity efforts leading into a 5 min tempo effort.
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? .