Workouts» Zwift Racing» Week 4 »

5. Crit City Downtown Dolphin

7min from 35 to 55% FTP
2x 30sec @ 110% FTP,
30sec @ 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 150% FTP
20sec @ 65% FTP
10sec @ 130% FTP
10sec @ 65% FTP
10sec @ 130% FTP
10sec @ 65% FTP
20sec @ 200% FTP
5min from 55 to 35% FTP
7min from 35 to 55% FTP2x 30sec @ 110% FTP,
30sec @ 55% FTP1min @ 55% FTP20sec @ 150% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 150% FTP20sec @ 65% FTP10sec @ 130% FTP10sec @ 65% FTP10sec @ 130% FTP10sec @ 65% FTP20sec @ 200% FTP5min from 55 to 35% FTP
Workout overview

Duration: 39m 50s

Stress points: 52

Zone distribution

Z1: 14m

Z2: 9m

Z3: -

Z4: 7m

Z5: 7m

Z6: 4m

35%
23%
0%
17%
16%
9%

A race simulation on Crit City Downtown Dolphin where you'll tackle 10 laps of the course.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Zwift Racing » Week 4

  • 1. Volcano Climb Forward

    1h 14m | 109 SP

    View >

  • 2. Easy Big Gear

    1h | 47 SP

    View >

  • 3. Boogie

    52m | 65 SP

    View >

  • 4. Sweet Spot Pyramid - 50min

    1h 12m | 84 SP

    View >

  • 5. Crit City Downtown Dolphin

    40m | 52 SP

    View >

Similar workouts

  • 5. Crit City Downtown Dolphin

    40m | 52 SP

    View >

  • Crit City Downtown Dolphin

    40m | 52 SP

    View >

  • 1. Fitness Builder

    42m | 47 SP

    View >

  • Fitness Builder

    42m | 47 SP

    View >

  • Stage 3

    53m | 68 SP

    View >

  • Stage 18

    43m | 53 SP

    View >

  • 11. What Goes Up Must Come Down

    40m | 53 SP

    View >

  • Stage 2

    46m | 53 SP

    View >

  • 3. Capacity with Tempo

    1h 1m | 69 SP

    View >

  • Capacity with Tempo

    1h 1m | 69 SP

    View >

  • Fun is Staying Cool

    41m | 58 SP

    View >

  • Fun is Staying Cool

    41m | 58 SP

    View >