10min from 50 to 75 % FTP
2x 1min @ 90rpm, 100 % FTP, 1min @ 85rpm, 80 % FTP
1x 30sec @ 100rpm, 110 % FTP, 30sec @ 85rpm, 50 % FTP
1x 30sec @ 105rpm, 120 % FTP, 30sec @ 85rpm, 50 % FTP
2min @ 50 % FTP
4x 30sec @ 110rpm, 163 % FTP, 1min @ 85rpm, 30 % FTP
10min @ 85rpm, 65 % FTP
4x 30sec @ 110rpm, 163 % FTP, 1min @ 85rpm, 30 % FTP
5min from 55 to 35 % FTP
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10min from 50 to 75 % FTP 2x 1min @ 90rpm, 100 % FTP, 1min @ 85rpm, 80 % FTP 1x 30sec @ 100rpm, 110 % FTP, 30sec @ 85rpm, 50 % FTP 1x 30sec @ 105rpm, 120 % FTP, 30sec @ 85rpm, 50 % FTP 2min @ 50 % FTP 4x 30sec @ 110rpm, 163 % FTP, 1min @ 85rpm, 30 % FTP 10min @ 85rpm, 65 % FTP 4x 30sec @ 110rpm, 163 % FTP, 1min @ 85rpm, 30 % FTP 5min from 55 to 35 % FTP Workout overview Duration: 45m
Stress points: 53
Zone distribution Z1: 20m
Z2: 16m
Z3: 2m
Z4: 2m
Z5: 1m
Z6: 5m
Anaerobic intervals improve the body's ability to produce energy without oxygen, which is critical for high-intensity efforts such as sprinting. By training the body to produce energy anaerobically, cyclists can improve their power output and overall speed.
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