2019 Zwift Academy W5

• Cycling
• 1hTime
• 90Stress
• 0.94Intensity
• 235Popularity

About this workout

Get ready to ramp up your raw sprinting power and lactate tolerance with this gnarly main set of 2 × 45 sec efforts at 95% FTP, perfect for those looking to close gaps in a group ride or launch a killer attack in a race. Incorporate this workout into your routine to build the kick you need when the pace gets savage!

Workout structure

• 6 min @ 45-75% (45-75w)
• 1 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 3 min @ 50-84% (50-84w)
• 4 min @ 85% (85w)
• 3 min @ 50% (50w)
• 45 sec @ 95-115% (95-115w)
• 30 sec @ 50% (50w)
• 2 min @ 63% (63w)
• 30 sec @ 50% (50w)
• 45 sec @ 95-115% (95-115w)
• 30 sec @ 50% (50w)
• 2 min @ 63% (63w)
• 5:30 min @ 50% (50w)
• 1:30 min @ 85-110% (85-110w)
• 30 sec @ 50% (50w)
• 3 min @ 63% (63w)
• 30 sec @ 50% (50w)
• 1:30 min @ 85-110% (85-110w)
• 30 sec @ 50% (50w)
• 3 min @ 63% (63w)
• 3 min @ 50% (50w)
• 1 min @ 220% (220w)
• 1 min @ 50% (50w)
• 4 min @ 63% (63w)
• 1 min @ 50% (50w)
• 1 min @ 220% (220w)
• 1 min @ 50% (50w)
• 5 min @ 63-45% (63-45w)