2019 Zwift Academy W2

• Cycling
• 1hTime
• 73Stress
• 0.85Intensity
• 595Popularity

About this workout

Get ready to unleash some serious power with this gnarly anaerobic workout featuring 4×60 seconds at 110% FTP, perfect for refining your kick to close gaps during a group ride or race. Ideal for those looking to boost their raw sprinting power and lactate tolerance, this session will have you ready for the toughest efforts on Zwift, including the infamous Gorby.

Workout structure

• 4 min @ 55% (55w)
• 3 min @ 65% (65w)
• 3 min @ 80% (80w)
• 2 min @ 90% (90w)
• 3 min @ 55% (55w)
• 2X
  • 9 sec @ 200% (200w)
  • 51 sec @ 55% (55w)
• 4 min @ 50% (50w)
• 30 sec @ 150% (150w)
• 3 min @ 100% (100w)
• 2 min @ 40% (40w)
• 4X
  • 1 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 50% (50w)
• 30 sec @ 155% (155w)
• 3 min @ 102% (102w)
• 2 min @ 40% (40w)
• 10 min @ 95% (95w)
• 5 min @ 50% (50w)