Zwift Academy 2020 #6 Alternative Sprints
- Cycling
- 58mTime
- 42Stress
- 0.65Intensity
- 86Popularity
About this workout
Get ready to push your limits with the Zwift Academy 2020 #6 Alternative Sprints, featuring intense 30-second efforts at 100% FTP followed by active recovery. This workout builds your aerobic ceiling, perfect for those explosive moments during group rides or when you need that extra push in a race scenario.
Workout structure
- Warm-Up 10 min @ 50-70% (50-70w) 105 rpm
- Active 3 min @ 55% (55w) 90 rpm
- 3X
- Active 30 sec @ 100% (100w) 115 rpm
- Rest 1:30 min @ 55% (55w) 90 rpm
- Active 2 min @ 55% (55w) 90 rpm
- Free-ride 10 sec @ 60% (60w)
- Active 3 min @ 50% (50w) 90 rpm
- Free-ride 10 sec @ 60% (60w)
- Active 3 min @ 50% (50w) 90 rpm
- Free-ride 10 sec @ 60% (60w)
- Active 3 min @ 50% (50w) 90 rpm
- Free-ride 20 sec @ 60% (60w)
- Active 4 min @ 50% (50w) 90 rpm
- Free-ride 20 sec @ 60% (60w)
- Active 4 min @ 50% (50w) 90 rpm
- Free-ride 20 sec @ 60% (60w)
- Active 4 min @ 50% (50w) 90 rpm
- Active 1 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 120% (120w)
- Free-ride 10 sec @ 60% (60w)
- Active 5 min @ 50% (50w) 90 rpm
- Active 1 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 120% (120w)
- Free-ride 10 sec @ 60% (60w)
- Cooldown 5 min @ 65-45% (65-45w) 105 rpm