2min @ 50 % FTP
2min @ 60 % FTP
2min @ 70 % FTP
1min @ 90 % FTP
3min @ 65 % FTP
3x 10sec @ 220 % FTP,55 % FTP
4min @ 55 % FTP
1min @ 100 % FTP
45sec @ 110 % FTP
30sec @ 120 % FTP
30sec free ride target 280 % FTP
7min @ 55 % FTP
1min 30sec @ 100 % FTP
1min @ 110 % FTP
45sec @ 120 % FTP
30sec free ride target 280 % FTP
7min @ 55 % FTP
2min @ 100 % FTP
1min 30sec @ 110 % FTP
1min @ 120 % FTP
30sec free ride target 280 % FTP
3min @ 55 % FTP
20min @ 90 % FTP
5min from 65 to 45 % FTP
View watts
Enter FTP
2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 2min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 1min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 3min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 3x 10sec @ <span
data-value="220" data-unit="relpow">220</span>% FTP,<br
/> 50sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 4min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 45sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 30sec free ride target <span
data-value="280" data-unit="relpow">280</span>% FTP 7min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min 30sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="110" data-unit="relpow">110</span>% FTP 45sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 30sec free ride target <span
data-value="280" data-unit="relpow">280</span>% FTP 7min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min @ <span
data-value="120" data-unit="relpow">120</span>% FTP 30sec free ride target <span
data-value="280" data-unit="relpow">280</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 5min from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h 10m 30s
Stress points: 131
Zone distribution Z1: 29m
Z2: 8m
Z3: -
Z4: 26m
Z5: 3m
Z6: 4m
Feel the speed! Test your sprinting power as you take on a real-world sprint simulation. You'll perform several intervals that mimic the intensity of racing sprints, culminating in a 30-second all-out effort. This workout will help you improve your sprinting power, race strategy, and ability to maintain performance under fatigue. Can you leave the pack behind?
✓ Available in Zwift
More workouts like this