5min from 45 to 75% FTP5x 30sec @ 85% FTP,
30sec @ 60% FTP
1min @ 50% FTP3min @ 85% FTP1min @ 50% FTP1min @ 102% FTP2min @ 50% FTP4x 15sec @ 115% FTP,
45sec @ 63% FTP
6min @ 50% FTP3x 30sec @ 107% FTP,
3min @ 63% FTP
6min @ 50% FTP25sec free ride1min @ 50% FTP3min @ 63% FTP2min @ 50% FTP25sec free ride1min @ 50% FTP6min from 63 to 45% FTP
Workout overview

Duration: 58m 20s

Stress points: 44

Zone distribution

Z1: 27m

Z2: 21m

Z3: 6m

Z4: 1m

Z5: 3m

Z6: -

47%
36%
11%
2%
4%
0%

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.

Prior to completing this maximal effort, the session includes a range of intervals that will allow you to get a feel for your target 20 second maximal power.

✓ Available in Zwift More workouts like this

  • 1. Threshold Development

    54m | 62 SP

  • 2. Race Practice

    1h | 73 SP

  • 3. 20sec Power Duration

    58m | 44 SP

  • 4. Anaerobic Power Development

    1h | 73 SP

  • 5. 1min Power Duration

    1h | 48 SP

  • 6. Chase The Breakaway!

    59m | 76 SP

  • 7. VO2max Development

    1h 1m | 75 SP

  • 8. 4min Power Duration

    57m | 49 SP

  • 1. Anaerobic Capacity Into VO2

    52m | 81 SP

  • 2. Phosphate Sprints

    45m | 42 SP

  • 3. Time Trial Simulation

    1h | 75 SP

  • 4. 2 x 8min Test

    55m | 52 SP

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