Day 9 Zwift Academy 2×12 minute test

• Cycling
• 1h 35mTime
• 24Stress
• 0.83Intensity
• 385Popularity

About this workout

This test includes a hard main set of 3 × 30 sec at 140% FTP, designed to push your limits and gauge your peak power output, making it ideal for those prepping for a ramp test or looking to assess their day training. It’s a challenging yet essential component for any serious cyclist focused on improving their anaerobic capacity and sprinting prowess.

Workout structure

• 3 min @ 44% (44w)
• 3 min @ 58% (58w)
• 3 min @ 71% (71w)
• 3 min @ 80% (80w)
• 3 min @ 89% (89w)
• 3 min @ 36% (36w)
• 3X
  • 30 sec @ 140% (140w)
  • 30 sec @ 36% (36w)