9min @ 90rpm, from 50 to 80% FTP3min @ 90rpm, 55% FTP2x 2min @ 100rpm, 85% FTP,
3min @ 85rpm, 55% FTP
2min @ 90rpm, 105% FTP30sec @ 100rpm, 130% FTP3min @ 90rpm, 65% FTP2min @ 90rpm, 105% FTP30sec @ 100rpm, 130% FTP3min @ 90rpm, 65% FTP2x 5min @ 100rpm, 103% FTP,
2min @ 85rpm, 55% FTP
8min free ride5min @ 90rpm, from 65 to 45% FTP
Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m


Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

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. Aerobic Power

    1h | 68 SP

  • 2. Sprint Profile

    54m | 40 SP

  • 3. VO2 Capacity

    1h | 61 SP

  • 4. Anaerobic Resilience

    1h 4m | 56 SP

  • 5. Primed FTP

    56m | 65 SP

  • 6. Alternative Sprints

    59m | 43 SP

  • 7. VO2 Development

    1h 9m | 82 SP

  • 8. Anaerobic Depletion

    59m | 53 SP

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