2019 Zwift Academy W8

• Cycling
• 56mTime
• 61Stress
• 0.80Intensity
• 255Popularity

About this workout

This workout features the classic anaerobic main set of 2×3 minutes at 85% FTP, perfect for building that raw sprinting power and lactate tolerance needed for closing gaps in a group ride or launching a breakaway. It's a solid choice to punch up your training intensity and sharpen your top-end speed on the bike.

Workout structure

• 3 min @ 45-60% (45-60w)
• 1 min @ 65% (65w)
• 1 min @ 77% (77w)
• 1 min @ 91% (91w)
• 1 min @ 106% (106w)
• 2 min @ 50% (50w)
• 3 min @ 80% (80w)
• 3 min @ 50% (50w)
• 2X
  • 3 min @ 85% (85w)
  • 1:30 min @ 50% (50w)
• 3:30 min @ 50% (50w)
• 5 min @ 80-95% (80-95w)
• 6 min @ 50% (50w)
• 2 min @ 95-107% (95-107w)
• 6 min @ 50% (50w)
• 4 min @ 127% (127w)
• 1 min @ 50% (50w)
• 5 min @ 63-45% (63-45w)