10min from 45 to 80% FTP5x 15sec @ 118% FTP,
45sec @ 55% FTP
2min @ 55% FTP1x 50sec @ 118% FTP,
10sec @ 55% FTP
1x 40sec @ 118% FTP,
20sec @ 55% FTP
1x 30sec @ 118% FTP,
30sec @ 55% FTP
1x 50sec @ 118% FTP,
10sec @ 55% FTP
1x 40sec @ 118% FTP,
20sec @ 55% FTP
1x 30sec @ 118% FTP,
30sec @ 55% FTP
4min @ 55% FTP1x 50sec @ 118% FTP,
10sec @ 55% FTP
1x 40sec @ 118% FTP,
20sec @ 55% FTP
1x 30sec @ 118% FTP,
30sec @ 55% FTP
1x 50sec @ 118% FTP,
10sec @ 55% FTP
1x 40sec @ 118% FTP,
20sec @ 55% FTP
1x 30sec @ 118% FTP,
30sec @ 55% FTP
4min @ 55% FTP1x 50sec @ 118% FTP,
10sec @ 55% FTP
1x 40sec @ 118% FTP,
20sec @ 55% FTP
1x 30sec @ 118% FTP,
30sec @ 55% FTP
1x 50sec @ 118% FTP,
10sec @ 55% FTP
1x 40sec @ 118% FTP,
20sec @ 55% FTP
1x 30sec @ 118% FTP,
30sec @ 55% FTP
4min @ 55% FTP1x 50sec @ 118% FTP,
10sec @ 55% FTP
1x 40sec @ 118% FTP,
20sec @ 55% FTP
1x 30sec @ 118% FTP,
30sec @ 55% FTP
1x 50sec @ 118% FTP,
10sec @ 55% FTP
1x 40sec @ 118% FTP,
20sec @ 55% FTP
1x 30sec @ 118% FTP,
30sec @ 55% FTP
7min from 75 to 55% FTP
Workout overview

Duration: 1h

Stress points: 72

Zone distribution

Z1: 32m

Z2: 10m

Z3: 1m

Z4: -

Z5: -

Z6: 17m

53%
16%
2%
0%
0%
29%

This session can be classified as short, high-intensity interval (HIIT) reps. Basically, all repetitions are under 1 minute in duration. Short HIIT sessions are easy to manipulate, allowing you to target different areas of your physiology. And of course, with the recovery being short, the aerobic system plays a pivotal role as well. If you’re looking for a workout to tick all the boxes, this is it! But hold on tight, because it’s not going to be easy.

This workout consists of 4x6 minute reps, broken into two rounds of 50 seconds at above FTP and only allows for 10 seconds of recovery. Then you’ll hit it hard for 40 seconds above FTP again with just 20 seconds recovery. And finally, you’ll crush 30 seconds above FTP with 30 seconds recovery to close it out.

For WHOOP users — This workout is ideally done on a Green Recovery day. The short, sharp intervals will help you rack up a solid strain score. If you aren’t well recovered, get some rest and complete this workout on another day.

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. Endurance Strength Development

    1h 5m | 61 SP

  • 2. Aerobic Threshold Development

    1h 10m | 65 SP

  • 3. VO2max Short Intervals

    1h | 72 SP

  • 4. FTP Development

    1h | 76 SP

  • 5. VO2max Long Intervals

    1h | 69 SP

Similar workouts

  • 16. Power Party

    55m | 74 SP

  • 1. Anaerobic Capacity Into VO2

    52m | 81 SP

  • Anaerobic Capacity Into VO2

    52m | 81 SP

  • 7. VO2 Development

    1h 9m | 82 SP

  • VO2 Development

    1h 9m | 82 SP

  • Anaerobic Endurance 6 x 60sec

    1h 12m | 79 SP

  • Micro Burst Intervals

    1h | 74 SP

  • Debbie's Killer Minutes

    1h | 74 SP

  • 3. Macro to Micro

    59m | 77 SP

  • 3. Macro to Micro

    59m | 77 SP

  • Macro to Micro

    59m | 77 SP

  • ODZwifters - 30/15's

    1h 4m | 71 SP