Zwift Racing W3D1 Watopia Hilly Reverse

• Cycling
• 57mTime
• 85Stress
• 0.94Intensity
• 111Popularity

About this workout

Get ready to unleash your top-end punch with this anaerobic workout featuring 2 x 30 seconds at 110% FTP, perfect for those intense moments when you need to close gaps in races like the Gorby on Zwift. This session builds raw sprinting power and lactate tolerance, making it an essential tool for your next competitive effort.

Workout structure

• 7 min @ 35-55% (35-55w)
• 2X
  • 30 sec @ 110% (110w)
  • 30 sec @ 55% (55w)
• 1 min @ 55% (55w)
• 20 sec @ 150% (150w)
• 30 sec @ 75% (75w)
• 1 min @ 110% (110w)
• 4X
  • 10 sec @ 110% (110w)
  • 10 sec @ 65% (65w)
• 30 sec @ 120% (120w)
• 30 sec @ 55% (55w)
• 2 min @ 90% (90w)
• 30 sec @ 120% (120w)
• 30 sec @ 55% (55w)
• 1 min @ 90% (90w)
• 2 min @ 120% (120w)
• 20 sec @ 55% (55w)
• 2 min @ 105% (105w)
• 1 min @ 55% (55w)
• 2 min @ 90% (90w)
• 1 min @ 100% (100w)
• 4X
  • 10 sec @ 110% (110w)
  • 10 sec @ 65% (65w)
• 30 sec @ 120% (120w)
• 30 sec @ 55% (55w)
• 2 min @ 90% (90w)
• 30 sec @ 120% (120w)
• 30 sec @ 55% (55w)
• 1 min @ 90% (90w)
• 2 min @ 120% (120w)
• 20 sec @ 55% (55w)
• 2 min @ 105% (105w)
• 1 min @ 55% (55w)
• 2 min @ 90% (90w)
• 1 min @ 100% (100w)
• 4X
  • 10 sec @ 110% (110w)
  • 10 sec @ 65% (65w)
• 30 sec @ 120% (120w)
• 30 sec @ 55% (55w)
• 2 min @ 90% (90w)
• 30 sec @ 120% (120w)
• 30 sec @ 55% (55w)
• 1 min @ 90% (90w)
• 1:30 min @ 130% (130w)
• 20 sec @ 55% (55w)
• 1:30 min @ 115% (115w)
• 1 min @ 55% (55w)
• 1 min @ 100% (100w)
• 20 sec @ 200% (200w)
• 4 min @ 55% (55w)