Workouts» Zwift Academy 2016» Month 3 »

Session 25: Attack Simulation

25min from 50 to 90% FTP
4x 30sec @ 120% FTP,
4min 30sec @ 96% FTP
25min from 85 to 25% FTP
Workout overview

Duration: 1h 10m

Stress points: 77

Zone distribution

Z1: 20m

Z2: 17m

Z3: 13m

Z4: 18m

Z5: -

Z6: 2m

29%
24%
18%
26%
0%
3%

The 30 second effort isn't a full on sprint: think Chris Froome putting in a seated attack on a climb, rather than a full on sprint for the finish line.

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Zwift Academy 2016 » Month 3

  • Session 19: Pre-Test Day Ride

    1h 35m | 60 SP

    View >

  • Session 20: Test Day Ride

    1h 13m | 70 SP

    View >

  • Session 21: Over Under Session

    1h 10m | 85 SP

    View >

  • Session 22: Extended Over Unders

    1h 17m | 103 SP

    View >

  • Session 23: Extra-Extended OUs

    1h 29m | 126 SP

    View >

  • Session 24: Threshold Pulling

    1h 23m | 90 SP

    View >

  • Session 25: Attack Simulation

    1h 10m | 77 SP

    View >

  • Session 26: Capacity Pyramids

    1h 39m | 116 SP

    View >

  • Session 27: MAP 30/30

    1h 25m | 115 SP

    View >

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