Zwift Racing W2D1 Watopia Hilly Forward

• Cycling
• 56mTime
• 82Stress
• 0.93Intensity
• 71Popularity

About this workout

This workout features high-intensity efforts with 2×30 seconds at 110% FTP, perfect for building the kick to close gaps and enhancing your raw sprinting power. Ideal for those looking to crush their next Zwift race or tackle the gorby on hilly courses, this session delivers the punch needed for those decisive moments.

Workout structure

• 7 min @ 50-75% (50-75w)
• 2X
  • 30 sec @ 110% (110w)
  • 30 sec @ 55% (55w)
• 1 min @ 55% (55w)
• 20 sec @ 150% (150w)
• 10 sec @ 130% (130w)
• 30 sec @ 55% (55w)
• 2:30 min @ 120% (120w)
• 3 min @ 80% (80w)
• 30 sec @ 120% (120w)
• 1 min @ 55% (55w)
• 30 sec @ 120% (120w)
• 3 min @ 85% (85w)
• 30 sec @ 120% (120w)
• 4X
  • 10 sec @ 110% (110w)
  • 10 sec @ 65% (65w)
• 1 min @ 55% (55w)
• 10 sec @ 130% (130w)
• 30 sec @ 55% (55w)
• 2:30 min @ 120% (120w)
• 3 min @ 80% (80w)
• 30 sec @ 120% (120w)
• 1 min @ 55% (55w)
• 30 sec @ 120% (120w)
• 3 min @ 85% (85w)
• 30 sec @ 120% (120w)
• 4X
  • 10 sec @ 110% (110w)
  • 10 sec @ 65% (65w)
• 1 min @ 55% (55w)
• 10 sec @ 130% (130w)
• 30 sec @ 85% (85w)
• 2 min @ 125% (125w)
• 3 min @ 80% (80w)
• 30 sec @ 120% (120w)
• 1 min @ 55% (55w)
• 30 sec @ 120% (120w)
• 3 min @ 85% (85w)
• 32 sec @ 130% (130w)
• 4X
  • 10 sec @ 110% (110w)
  • 10 sec @ 65% (65w)
• 20 sec @ 100% (100w)
• 20 sec @ 200% (200w)
• 5 min @ 55-35% (55-35w)