5min from 45 to 80% FTP5x 30sec @ 98% FTP,
30sec @ 55% FTP
1min @ 55% FTP4x 2min @ 100% FTP,
30sec @ 55% FTP
2min @ 55% FTP4x 2min @ 100% FTP,
30sec @ 55% FTP
2min @ 55% FTP4x 2min @ 100% FTP,
30sec @ 55% FTP
2min @ 55% FTP4x 2min @ 100% FTP,
30sec @ 55% FTP
3min from 75 to 55% FTP
Workout overview

Duration: 1h

Stress points: 76

Zone distribution

Z1: 20m

Z2: 5m

Z3: 1m

Z4: 35m

Z5: -

Z6: -

34%
8%
1%
58%
0%
0%

We know how critical it is to have a high FTP for cycling performance. FTP is the maximum intensity you can hold for 40–60 minutes continuously. Threshold sessions with minimal recovery are great ways to adapt to that specific intensity and thereby become more efficient.

This session consists of four sets of 4x2 minute reps at FTP, with just 30 seconds of recovery between reps. It’s a great way to trick the body and mind to get lots of time at FTP.

For WHOOP users - This workout is ideally done on a Green Recovery day. These FTP intervals will challenge you and result in a higher strain score. If you aren’t well recovered, get some rest and come back to 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

  • 1. Aerobic Conditioning

    55m | 62 SP

  • Aerobic Conditioning

    55m | 62 SP

  • #71-DPC Sweetspot Session 3

    1h 1m | 70 SP

  • #105-DPC 30' FTP

    55m | 71 SP

  • #108-DPC Lords Of Power

    1h | 71 SP

  • Hywel's Hurtbox Time Bomb

    1h | 82 SP

  • #68-DPC Sweetspot Session 2

    55m | 61 SP

  • 6. Threshold #5

    59m | 72 SP

  • A: SST: Bookend Bursts (Increasing)

    1h | 74 SP

  • Cruise Intervals #6

    58m | 77 SP

  • Cruise Intervals #4

    59m | 77 SP

  • Cruise Intervals #4

    59m | 77 SP