7min from 45 to 65 % FTP
30sec @ 95rpm, 100 % FTP
30sec @ 85rpm, 50 % FTP
30sec @ 100rpm, 110 % FTP
30sec @ 85rpm, 50 % FTP
30sec @ 105rpm, 120 % FTP
3min @ 61 % FTP
30sec free ride target 100 % FTP
15sec free ride target 280 % FTP
6min 30sec from 55 to 65 % FTP
30sec free ride target 100 % FTP
15sec free ride target 280 % FTP
6min 30sec from 55 to 65 % FTP
30sec free ride target 100 % FTP
15sec free ride target 280 % FTP
2min @ 50 % FTP
5min from 50 to 30 % FTP
View watts
Enter FTP
7min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP 30sec @ 95rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 100rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 3min @ <span
data-value="61" data-unit="relpow">61</span>% FTP 30sec free ride target <span
data-value="100" data-unit="relpow">100</span>% FTP 15sec free ride target <span
data-value="280" data-unit="relpow">280</span>% FTP 6min 30sec from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP 30sec free ride target <span
data-value="100" data-unit="relpow">100</span>% FTP 15sec free ride target <span
data-value="280" data-unit="relpow">280</span>% FTP 6min 30sec from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP 30sec free ride target <span
data-value="100" data-unit="relpow">100</span>% FTP 15sec free ride target <span
data-value="280" data-unit="relpow">280</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="30" data-unit="relpow">30</span>% FTP Workout overview Duration: 34m 45s
Stress points: 43
Zone distribution Z1: 20m
Z2: 11m
Z3: -
Z4: 2m
Z5: 1m
Z6: 1m
This session is all about testing your sprinting ability and laying the foundation for your training journey. It's time to unleash your full power in three all-out sprint efforts. These 15-second Free Ride segments will push you to your limits, so get ready to go full gas. Between each sprint, you'll have time to recover, reflect, and prepare for the next challenge. Remember, Zwift Camp: Baseline is where you build a strong foundation for smarter, more effective training. No matter your goals, it all starts here. Let's get to work!
✓ Available in Zwift
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