20min from 35 to 85% FTP5min @ 40% FTP15min @ 92% FTP10min @ 40% FTP3x 4min @ 105% FTP,
4min @ 40% FTP
5min @ 40% FTP
Workout overview

Duration: 1h 19m

Stress points: 81

Zone distribution

Z1: 42m

Z2: 6m

Z3: 4m

Z4: 15m

Z5: 12m

Z6: -

53%
8%
5%
19%
15%
0%

This is a tough session so don't be tempted to overdo it on the "pushing" interval as the "pulling" efforts are hard!


Do these at whatever cadence you're most comfortable with.

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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