20min from 25 to 90% FTP5min @ 65% FTP20x 30sec @ 130% FTP,
30sec @ 70% FTP
10min @ 65% FTP20x 30sec @ 130% FTP,
30sec @ 70% FTP
10min from 75 to 25% FTP
Workout overview

Duration: 1h 25m

Stress points: 115

Zone distribution

Z1: 18m

Z2: 43m

Z3: 4m

Z4: -

Z5: -

Z6: 20m

21%
50%
5%
0%
0%
24%

Don't go out too hard - the first 2-3 minutes of the 10 will feel comfortable, by the end you won't be quite as comfortable. Try and keep the 30 seconds 'off' with the legs still producing the power. Don't let off the gas completely!!

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 19: Pre-Test Day Ride

    1h 35m | 60 SP

  • Session 20: Test Day Ride

    1h 13m | 70 SP

  • Session 21: Over Under Session

    1h 10m | 85 SP

  • Session 22: Extended Over Unders

    1h 17m | 103 SP

  • Session 23: Extra-Extended OUs

    1h 29m | 126 SP

  • Session 24: Threshold Pulling

    1h 23m | 90 SP

  • Session 25: Attack Simulation

    1h 10m | 77 SP

  • Session 26: Capacity Pyramids

    1h 39m | 116 SP

  • Session 27: MAP 30/30

    1h 25m | 115 SP

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