Zwift Racing W1D1 Watopia Flat Forward

• Cycling
• 1h 1mTime
• 79Stress
• 0.87Intensity
• 86Popularity

About this workout

This workout features short, intense bursts of power to boost your sprinting capabilities, making it perfect for sharp race kicks and closing gaps in Zwift races like The Gorby. Use this session to build your raw power and lactate tolerance, so you can dominate those final moments of competition.

Workout structure

• Warm-Up 7 min @ 50-75% (50-75w)
• 30 sec @ 110% (110w)
• Cooldown 30 sec @ 55% (55w)
• 30 sec @ 110% (110w)
• 30 sec @ 55% (55w)
• 20 sec @ 150% (150w)
• 10 sec @ 130% (130w)
• 20 sec @ 55% (55w)
• 4 min @ 85% (85w)
• 30 sec @ 120% (120w)
• 3 min @ 85% (85w)
• 3 min @ 95% (95w)
• 20 sec @ 55% (55w)
• 2 min @ 85% (85w)
• 30 sec @ 120% (120w)
• 4X
  • 10 sec @ 110% (110w)
  • 10 sec @ 65% (65w)
• 1 min @ 55% (55w)
• 10 sec @ 130% (130w)
• 20 sec @ 55% (55w)
• 4 min @ 85% (85w)
• 30 sec @ 120% (120w)
• 3 min @ 85% (85w)
• 3 min @ 95% (95w)
• 20 sec @ 55% (55w)
• 2 min @ 85% (85w)
• 30 sec @ 120% (120w)
• 4X
  • 10 sec @ 110% (110w)
  • 10 sec @ 65% (65w)
• 1 min @ 55% (55w)
• 10 sec @ 130% (130w)
• 20 sec @ 55% (55w)
• 4 min @ 85% (85w)
• 30 sec @ 120% (120w)
• 3 min @ 85% (85w)
• 3 min @ 95% (95w)
• 20 sec @ 55% (55w)
• 2 min @ 85% (85w)
• 30 sec @ 140% (140w)
• 4X
  • 10 sec @ 110% (110w)
  • 10 sec @ 65% (65w)
• 20 sec @ 100% (100w)
• 10 sec @ 200% (200w)
• 4:30 min @ 55-35% (55-35w)