20min from 35 to 85% FTP5min @ 40% FTP6x 5min @ 90% FTP,
5min @ 40% FTP
Workout overview

Duration: 1h 25m

Stress points: 75

Zone distribution

Z1: 45m

Z2: 6m

Z3: 4m

Z4: 30m

Z5: -

Z6: -

53%
8%
4%
35%
0%
0%

This is progression from our last hill rep workout. In other words, more efforts! Remember to keep your upper body quiet and focus on nice, round pedaling from your legs and glutes while keeping a strong core.


Aim for a 60-70 RPM cadence for the efforts and 90+ for everything else.

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 10: Extended Zone 3

    1h 59m | 81 SP

  • Session 11: Cadence Training

    1h 35m | 68 SP

  • Session 12: Hill Reps

    1h 5m | 58 SP

  • Session 13: Extended Zone 2-3

    1h 40m | 84 SP

  • Session 14: Hill Reps #2

    1h 25m | 75 SP

  • Session 15: 20/40 Hill Reps

    1h 5m | 65 SP

  • Session 16: Threshold Pushing #2

    1h 22m | 93 SP

  • Session 17: Pushing & Pulling

    1h 19m | 81 SP

  • Session 18: Threshold Pulling

    1h 10m | 74 SP

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