Zwift Racing W2D3 Macro to Micro

• Cycling
• 58mTime
• 77Stress
• 0.89Intensity
• 76Popularity

About this workout

This workout features the Gorby Zwift with 2 sets of 8 brutal 15-second efforts at 130% FTP, perfect for building the kick to close gaps and developing your top-end punch. Ideal for sharpening your sprinting power before a big race or group ride, this session pushes your limits while keeping recovery in mind.

Workout structure

• 8 min @ 50-80% (50-80w)
• 3X
  • 30 sec @ 120% (120w)
  • 30 sec @ 55% (55w)
• 2 min @ 55% (55w)
• 30 sec @ 150% (150w)
• 8X
  • 15 sec @ 120% (120w)
  • 15 sec @ 80% (80w)
• 5 min @ 55% (55w)
• 30 sec @ 150% (150w)
• 8X
  • 15 sec @ 130% (130w)
  • 15 sec @ 70% (70w)
• 5 min @ 55% (55w)
• 30 sec @ 150% (150w)
• 8X
  • 15 sec @ 120% (120w)
  • 15 sec @ 80% (80w)
• 5 min @ 55% (55w)
• 30 sec @ 150% (150w)
• 8X
  • 15 sec @ 130% (130w)
  • 15 sec @ 70% (70w)
• 5 min @ 55% (55w)
• 30 sec @ 150% (150w)
• 8X
  • 15 sec @ 120% (120w)
  • 15 sec @ 80% (80w)
• 3 min @ 55-35% (55-35w)