10min from 35 to 55% FTP2x 20sec @ 100% FTP,
40sec @ 55% FTP
2x 15sec @ 105% FTP,
45sec @ 55% FTP
2x 10sec @ 110% FTP,
50sec @ 55% FTP
1min @ 55% FTP10x 40sec @ 110% FTP,
20sec @ 55% FTP
5min @ 55% FTP10x 30sec @ 112% FTP,
15sec @ 55% FTP
5min 30sec @ 55% FTP10x 30sec @ 112% FTP,
30sec @ 55% FTP
5min from 55 to 35% FTP
Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 42m

Z2: -

Z3: -

Z4: 1m

Z5: 18m

Z6: -

70%
0%
0%
1%
29%
0%

Short intervals are great for adapting the anaerobic and aerobic systems as well as having a high neuromuscular component. Moreover, by specifically manipulating the work-to-rest ratios, we are able to specifically target each of these three factors to a greater extent. This session includes all the classic short intervals, from 30/30 to 30/15 to 40/20. We'll then be gradually shifting toward a more aerobic component. These sessions are great for improving your VO2 max and anaerobic capacity, and should be included early in your training season.

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?.

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