Anaerobic

2019 Zwift Academy W3

  • Cycling
  • 58mTime
  • 75Stress
  • 0.87Intensity
  • 390Popularity

About this workout

The 2019 Zwift Academy W3 features intense 30-second efforts at 85% FTP, designed to build your kick and lactate tolerance, perfect for those last-minute race kicks or closing gaps in a group ride. This workout is a must for developing raw sprinting power while keeping your recovery short and purposeful.

SwiftAero

Workout structure

  • 5 min @ 45-75% (45-75w)
  • 5X
    • 30 sec @ 85% (85w)
    • 30 sec @ 60% (60w)
  • 1 min @ 50% (50w)
  • 3 min @ 85% (85w)
  • 1 min @ 50% (50w)
  • 1 min @ 102% (102w)
  • 2 min @ 50% (50w)
  • 4X
    • 15 sec @ 115% (115w)
    • 45 sec @ 63% (63w)
  • 6 min @ 50% (50w)
  • 3X
    • 30 sec @ 107% (107w)
    • 3 min @ 63% (63w)
  • 6 min @ 50% (50w)
  • 24 sec @ 300% (300w)
  • 1 min @ 50% (50w)
  • 3 min @ 63% (63w)
  • 2 min @ 50% (50w)
  • 24 sec @ 300% (300w)
  • 1 min @ 50% (50w)
  • 6 min @ 63-45% (63-45w)