10min from 50 to 80% FTP1min from 80 to 95% FTP3min @ 55% FTP30sec @ 160% FTP1min @ 55% FTP4min @ 95% FTP3min @ 100% FTP5min @ 55% FTP30sec @ 160% FTP1min @ 55% FTP4min @ 95% FTP3min @ 100% FTP5min @ 55% FTP30sec @ 160% FTP1min @ 55% FTP4min @ 95% FTP3min @ 100% FTP5min from 65 to 45% FTP
Workout overview

Duration: 54m 30s

Stress points: 66

Zone distribution

Z1: 23m

Z2: 7m

Z3: 2m

Z4: 21m

Z5: -

Z6: 2m

42%
12%
4%
39%
0%
3%

When you attack in a race or surge over a short hill, an intense burn always follows. This workout ensures you'll hit these types of efforts stronger, pushing through the burn and helping maintain a high pace without fading after each effort.

The anaerobic capacity (AC) effort at the start of this workout helps build up high lactate concentrations, essential for building FTP. The 1min rest that follows is enough to help recover adequately so you can complete the workout strong, but it doesn't leave so much time that lactate concentrations will decrease. The workout is key when it comes to boosting your FTP and tackling longer segments with a higher level of fitness.

Coach's Tip: Zwift Academy Road was developed with structure in mind. For best results, complete the workouts in order.

This training program was designed by Stephen Gallagher and Dan Fleeman from Dig Deep Coaching. Their complete coaching approach ensures every Zwift Academy athlete learns the building blocks for successful training.

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. VO2 Over/Unders

    49m | 60 SP

  • 2. Peak VO2 Intervals

    52m | 70 SP

  • 3. Lactate Tolerance

    48m | 62 SP

  • 4. Threshold Under/Overs

    49m | 60 SP

  • 5. Upper Threshold Blocks

    1h | 75 SP

  • 6. FTP Boost

    55m | 66 SP

Similar workouts

  • FTP Boost

    55m | 66 SP

  • 1. Tuesday - OU: Tempo / LT @60 RPM

    1h | 70 SP

  • 3. Thursday - SST: 4x6

    1h | 62 SP

  • LT/VO2: 5+2+2

    1h | 74 SP

  • Day 7: Hayman's Hustle 2017

    55m | 81 SP

  • VO2: 5x3 + 2x10 SST

    1h 22m | 103 SP

  • Norseman workout: Vasstulan

    1h | 66 SP

  • Norseman workout: Vasstulan

    1h | 66 SP

  • 3. Thursday - SST: Spade

    1h 5m | 69 SP

  • Bottrill's Ramps to Max

    1h 5m | 83 SP

  • 3. Explosive power into Z4

    55m | 66 SP

  • The Sweet Ladder

    1h 2m | 71 SP