20min from 25 to 90% FTP2min @ 100% FTP5min @ 50% FTP3min free ride10min @ 50% FTP
Workout overview

Duration: 40m

Stress points: 29

Zone distribution

Z1: 26m

Z2: 5m

Z3: 7m

Z4: 2m

Z5: -

Z6: -

64%
12%
18%
5%
0%
0%

The efforts starts with a 20 second all out sprint (the idea is to ride this 20s as hard as you can and ignore the fact that you have to continue riding for a further 2min 40sec). as you begin to fade on the sprint, you will need to gradually reduce your gearing to maintain a cadence of around 90rpm, all whilst pushing as much power as you possibly can!. this will feel like a very long 3 minutes. the key is to not bail on the effort! regardless of how much your power fades throughout the effort, you MUST finish it.

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?.

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  • Week 2: Threshold Pulling

    1h 35m | 119 SP

  • Week 3: Crit Power Test

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  • Week 4: Pulling Week

    1h 35m | 118 SP

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