4min @ 55 % FTP
3min @ 65 % FTP
3min @ 75rpm, 80 % FTP
2min @ 90 % FTP
3min @ 55 % FTP
2x 10sec @ 200 % FTP,55 % FTP
4min @ 50 % FTP
30sec @ 150 % FTP
3min @ 100 % FTP
2min @ 40 % FTP
4x 1min @ 90 % FTP,110 % FTP
5min @ 50 % FTP
30sec @ 155 % FTP
3min @ 102 % FTP
2min @ 40 % FTP
10min @ 95 % FTP
5min @ 50 % FTP
View watts
Enter FTP
4min @ <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 3min @ <span
data-value="64.999998" data-unit="relpow">65</span>% FTP 3min @ 75rpm, <span
data-value="80.000001" data-unit="relpow">80</span>% FTP 2min @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 3min @ <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 2x 10sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP,<br
/> 50sec @ <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 4min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 3min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 2min @ <span
data-value="40.000001" data-unit="relpow">40</span>% FTP 4x 1min @ <span
data-value="90.449995" data-unit="relpow">90</span>% FTP,<br
/> 1min @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="155" data-unit="relpow">155</span>% FTP 3min @ <span
data-value="102" data-unit="relpow">102</span>% FTP 2min @ <span
data-value="40.000001" data-unit="relpow">40</span>% FTP 10min @ <span
data-value="94.999999" data-unit="relpow">95</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP
Workout overview Duration: 1h
Stress points: 73
Zone distribution Z1: 27m
Z2: 3m
Z3: 5m
Z4: 20m
Z5: 4m
Z6: 1m
This is a race-simulation session, with intervals that are representative of a race, that also works on your threshold power. So not only will you get a taste of racing, but you will get a good training benefit too.
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? .