5min from 45 to 75 % FTP
5x 30sec @ 85 % FTP,60 % FTP
1min @ 50 % FTP
3min @ 85 % FTP
1min @ 50 % FTP
1min @ 102 % FTP
2min @ 50 % FTP
4x 15sec @ 115 % FTP,63 % FTP
6min @ 50 % FTP
3x 30sec @ 107 % FTP,63 % FTP
6min @ 50 % FTP
25sec free ride
1min @ 50 % FTP
3min @ 63 % FTP
2min @ 50 % FTP
25sec free ride
1min @ 50 % FTP
6min from 63 to 45 % FTP
View watts
Enter FTP
5min from <span
data-value="45.449996" data-unit="relpow">45</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 5x 30sec @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP,<br
/> 30sec @ <span
data-value="60.45" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="102.44999" data-unit="relpow">102</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4x 15sec @ <span
data-value="115.44999" data-unit="relpow">115</span>% FTP,<br
/> 45sec @ <span
data-value="63.449997" data-unit="relpow">63</span>% FTP 6min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3x 30sec @ <span
data-value="107.45" data-unit="relpow">107</span>% FTP,<br
/> 3min @ <span
data-value="63.449997" data-unit="relpow">63</span>% FTP 6min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 25sec free ride 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="63.449997" data-unit="relpow">63</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 25sec free ride 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 6min from <span
data-value="63.449997" data-unit="relpow">63</span> to <span
data-value="45.449999" data-unit="relpow">45</span>% FTP Workout overview Duration: 58m 20s
Stress points: 44
Zone distribution Z1: 27m
Z2: 21m
Z3: 6m
Z4: 1m
Z5: 3m
Z6: -
To accurately assess the strengths of each Zwift Academy participant, some of the sessions are focused on allowing you to fill out your Power Duration curve. Today's session is all about producing your best 20 second power.
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? .