15min from 45 to 65% FTP5min @ 52% FTP5x 30sec @ 115% FTP,
2min @ 100% FTP
10min @ 52% FTP5x 30sec @ 115% FTP,
2min @ 100% FTP
10min from 65 to 45% FTP
Workout overview

Duration: 1h 5m

Stress points: 76

Zone distribution

Z1: 34m

Z2: 6m

Z3: -

Z4: 20m

Z5: 5m

Z6: -

52%
10%
0%
31%
8%
0%

Start with a good warm up; 15 minutes progressing from Zone 1 into Zone 3, followed by 5 minutes easy spinning. The main session is 2 x 12 minutes, to be ridden as described below. Settle into a threshold pushing effort (same power from 'Session 4'), but after every 2 minutes ramp it up it for 30 seconds to a threshold pulling effort (Zone 5). Then back into pushing again. So, 2 mins steady-hard, then 30 seconds hard. Take 10 minutes easy spinning between the two sets. Warm down = 10 minutes easy Zone 1

✓ Available in Zwift More workouts like this

  • Session 1: Pre-Test Day Ride

    1h 35m | 60 SP

  • Session 2: Test Day Ride

    1h 13m | 70 SP

  • Session 3: Low Cadence Zone 3 Steps

    1h 28m | 88 SP

  • Session 4: Split Zone 2/3

    1h 25m | 74 SP

  • Session 5: Progressive Ramp

    1h 45m | 83 SP

  • Session 6: Zone 2 Cadence Changer

    1h 10m | 52 SP

  • Session 7: Threshold Pushing

    1h 19m | 81 SP

  • Session 8: Over Unders

    1h 5m | 76 SP

  • Session 9: Extended Over Unders

    1h 16m | 111 SP

Similar workouts

  • Workout 2

    1h 4m | 76 SP

  • Helen Jenkins - Breakaway!

    1h | 76 SP

  • Day 7 - Sweet Spot 12

    1h 3m | 71 SP

  • 2. Sweet Spot 12's

    1h 3m | 71 SP

  • Lucy Gossage's New Year Set

    1h | 73 SP

  • 6. Threshold #6

    1h 4m | 81 SP

  • 5. Race Simulation

    59m | 73 SP

  • Norseman workout: Vasstulan

    1h | 66 SP

  • Countdown - 4,3,2,1 !!!

    1h 2m | 73 SP

  • 8/6/4 Threshold

    1h | 66 SP

  • 2. Race Practice

    1h | 73 SP

  • 7. Threshold #3

    58m | 73 SP