Anaerobic

Zwift DD Week 4 Day 5 Saw legs

  • Cycling
  • 1h 7mTime
  • 63Stress
  • 0.75Intensity
  • 52Popularity

About this workout

This workout features a gnarly main set of 7 intervals at 80% FTP for 90 seconds, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for those mid-week training days or simulating race efforts, it packs a punch without overdoing it, making it a staple for any serious cyclist.

HeKo72

Workout structure

  • 1 min @ 45% (45w)
  • 1 min @ 50% (50w)
  • 1 min @ 55% (55w)
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 30 sec @ 109% (109w)
  • 3 min @ 50% (50w)
  • 30 sec @ 109% (109w)
  • 5 min @ 50% (50w)
  • 1:30 min @ 75% (75w)
  • 1:30 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 1:30 min @ 75% (75w) 65 rpm
  • 1:30 min @ 80% (80w) 65 rpm
  • 1 min @ 85% (85w) 65 rpm
  • 1 min @ 90% (90w) 65 rpm
  • 10 sec @ 120% (120w)
  • 1:30 min @ 75% (75w) 65 rpm
  • 1:30 min @ 80% (80w) 65 rpm
  • 1 min @ 85% (85w) 65 rpm
  • 1 min @ 90% (90w) 65 rpm
  • 10 sec @ 150% (150w)
  • 5 min @ 40% (40w)
  • 1:30 min @ 75% (75w) 65 rpm
  • 1:30 min @ 80% (80w) 65 rpm
  • 1 min @ 85% (85w) 65 rpm
  • 1 min @ 90% (90w) 65 rpm
  • 10 sec @ 120% (120w)
  • 1:30 min @ 75% (75w) 65 rpm
  • 1:30 min @ 80% (80w) 65 rpm
  • 1 min @ 85% (85w) 65 rpm
  • 1 min @ 90% (90w) 65 rpm
  • 10 sec @ 150% (150w)
  • 5 min @ 40% (40w)
  • 1:30 min @ 75% (75w) 65 rpm
  • 1:30 min @ 80% (80w) 65 rpm
  • 1 min @ 85% (85w) 65 rpm
  • 1 min @ 90% (90w) 65 rpm
  • 10 sec @ 120% (120w)
  • 1:30 min @ 75% (75w) 65 rpm
  • 1:30 min @ 80% (80w) 65 rpm
  • 1 min @ 85% (85w) 65 rpm
  • 1 min @ 90% (90w) 65 rpm
  • 10 sec @ 150% (150w)
  • 5 min @ 40% (40w)