3min @ 60% FTP3min @ 68% FTP3min @ 83% FTP3min @ 55% FTP5min @ 70rpm, 93% FTP6min @ 55% FTP5x 10sec @ 200% FTP,
50sec @ 55% FTP
7min @ 55% FTP5x 10sec @ 200% FTP,
50sec @ 55% FTP
5min @ 55% FTP
Workout overview

Duration: 45m

Stress points: 42

Zone distribution

Z1: 29m

Z2: 6m

Z3: 3m

Z4: 5m

Z5: -

Z6: 2m

65%
13%
7%
11%
0%
4%

This is a good 'pre-race' ride, perfect activation ahead of an event, test, race, or just to open the legs! The session includes a steady priming effort close to your FTP and some phosphate sprints to prime the neuromuscular system without fatiguing the body too much. The day after this session you should be ready to race! It is better to do this session with ERG Mode OFF.

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. 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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