3min from 45 to 60% FTP1min @ 65% FTP1min @ 77% FTP1min @ 91% FTP1min @ 106% FTP2min @ 50% FTP3min @ 80% FTP3min @ 50% FTP2x 3min @ 85% FTP,
1min 30sec @ 50% FTP
3min 30sec @ 50% FTP5min from 80 to 95% FTP6min @ 50% FTP2min from 95 to 107% FTP6min @ 50% FTP4min free ride1min @ 50% FTP5min from 63 to 45% FTP
Workout overview

Duration: 56m 30s

Stress points: 49

Zone distribution

Z1: 32m

Z2: 2m

Z3: 17m

Z4: 4m

Z5: 1m

Z6: -

56%
4%
30%
8%
2%
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 4 minute 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 4 minute maximal 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?.

  • 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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