lets get moving zwift

• Cycling
• 40mTime
• 44Stress
• 0.81Intensity
• 20Popularity

About this workout

This workout features hard-hitting efforts with 5 × 30 seconds at 89% FTP, perfect for mimicking the intense pace of a group ride or time trial. It's a classic threshold session that builds the sustainable power necessary for those critical moments when the race heats up.

Workout structure

• Warm-Up 1 min @ 50% (50w)
• 1 min @ 56% (56w)
• Cooldown 1 min @ 63% (63w)
• 1 min @ 69% (69w)
• 1 min @ 75% (75w)
• 1 min @ 55% (55w)
• 5X
  • 30 sec @ 65% (65w)
  • Rest 30 sec @ 89% (89w)
• 2 min @ 55% (55w)
• 30 sec @ 85% (85w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 30 sec @ 89% (89w)
• 30 sec @ 90% (90w)
• 30 sec @ 91% (91w)
• 30 sec @ 93% (93w)
• 30 sec @ 94% (94w)
• 30 sec @ 95% (95w)
• 30 sec @ 96% (96w)
• 30 sec @ 98% (98w)
• 30 sec @ 99% (99w)
• 3 min @ 65% (65w)
• 30 sec @ 85% (85w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 30 sec @ 89% (89w)
• 30 sec @ 90% (90w)
• 30 sec @ 91% (91w)
• 30 sec @ 93% (93w)
• 30 sec @ 94% (94w)
• 30 sec @ 95% (95w)
• 30 sec @ 96% (96w)
• 30 sec @ 98% (98w)
• 30 sec @ 99% (99w)
• 3 min @ 65% (65w)
• 30 sec @ 85% (85w)
• 30 sec @ 86% (86w)
• 30 sec @ 88% (88w)
• 30 sec @ 89% (89w)
• 30 sec @ 90% (90w)
• 30 sec @ 91% (91w)
• 30 sec @ 93% (93w)
• 30 sec @ 94% (94w)
• 30 sec @ 95% (95w)
• 30 sec @ 96% (96w)
• 30 sec @ 98% (98w)
• 30 sec @ 99% (99w)
• 3 min @ 65% (65w)