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

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?.

  • 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

  • Workout 2

    1h 4m | 76 SP

  • 8/6/4min Threshold

    1h | 66 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

  • Sweet Spot 12

    1h 3m | 71 SP

  • Lucy Gossage's New Year Set

    1h | 73 SP

  • 6. Threshold #6

    1h 4m | 81 SP

  • Threshold #6

    1h 4m | 81 SP

  • 5. Race Simulation

    59m | 73 SP

  • Race Simulation

    59m | 73 SP