Anaerobic

3x10' FTP -Zwift Academy 2022 4. Depleting Workout

Cycling
1h 7mTime
73Stress
0.81Intensity
40Popularity

About this workout

This workout, featuring 2 × 20 seconds at 140% FTP with short recoveries, builds the kick to close gaps and boosts your raw sprinting power—essential for those race-winning bursts. Perfect for fine-tuning your anaerobic capacity ahead of key events or testing your limits during group rides, it’s a brutal but rewarding addition to your training arsenal.

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Workout structure

Warm-Up 8 min @ 40-80% (40-80w)
Active 3 min @ 55% (55w)
Active 20 sec @ 140% (140w)
Rest 1 min @ 55% (55w)
Active 30 sec @ 130% (130w)
Rest 1 min @ 55% (55w)
Active 40 sec @ 120% (120w)
Rest 1 min @ 55% (55w)
Active 10 min @ 92% (92w)
Cooldown 6 min @ 55% (55w)
20 sec @ 140% (140w)
1 min @ 55% (55w)
30 sec @ 130% (130w)
1 min @ 55% (55w)
40 sec @ 120% (120w)
1 min @ 55% (55w)
10 min @ 92% (92w)
6 min @ 55% (55w)
10 min @ 85% (85w)
3 min @ 50% (50w)
2 min @ 40% (40w)