5min from 45 to 75% FTP1min @ 50% FTP1min @ 81% FTP1min @ 50% FTP1min @ 95% FTP1min @ 50% FTP1min @ 109% FTP1min @ 50% FTP2x 10sec @ 150% FTP,
50sec @ 50% FTP
2min @ 50% FTP2x 1min @ 125% FTP,
1min @ 65% FTP
5min from 76 to 89% FTP2x 1min @ 125% FTP,
1min @ 65% FTP
5min from 76 to 89% FTP2x 1min @ 125% FTP,
1min @ 65% FTP
5min from 76 to 89% FTP2x 1min @ 125% FTP,
1min @ 65% FTP
5min from 76 to 89% FTP3min @ 50% FTP5min 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

25%
23%
35%
2%
2%
14%

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.

✓ Available in Zwift More workouts like this

  • 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

Similar workouts

  • Power Intervals #2

    59m | 83 SP

  • 3. Rolling Hills #2

    1h 4m | 91 SP

  • INEOS Grenadiers: Anaerobic Capacity

    52m | 55 SP

  • Day 7 - Max Aerobic Finale

    54m | 62 SP

  • 2. Max Aerobic Finale

    54m | 62 SP

  • Uphill Battle

    1h | 71 SP

  • GC Coaching's Uphill Battle

    56m | 69 SP

  • Bricolage

    2h | 128 SP

  • Micro Burst Intervals

    1h | 74 SP

  • 3. Boogie

    52m | 65 SP

  • 3. Boogie

    52m | 65 SP

  • 3. Boogie

    52m | 65 SP