Anaerobic

Zwift Racing W4D1 Volcano Climb Forward

  • Cycling
  • 1h 14mTime
  • 109Stress
  • 0.94Intensity
  • 85Popularity

About this workout

This workout features the classic anaerobic effort of 2 × 30 seconds at 110% FTP, perfect for building the kick needed to close gaps during the gorby on Zwift or powering through race kicks. It’s a savage addition to your routine that helps develop raw sprinting power and lactate tolerance, essential for those gnarly climbs and breakaway attempts.

kiwimaker

Workout structure

  • 7 min @ 33-55% (33-55w)
  • 2X
    • 30 sec @ 110% (110w)
    • 30 sec @ 55% (55w)
  • 1 min @ 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)
  • 30 sec @ 55% (55w)
  • 2 min @ 85% (85w)
  • 3 min @ 115% (115w)
  • 1 min @ 100% (100w)
  • 4 min @ 115% (115w)
  • 30 sec @ 150% (150w)
  • 4 min @ 65% (65w)
  • 8 min @ 85% (85w)
  • 30 sec @ 120% (120w)
  • 3 min @ 85% (85w)
  • 3 min @ 95% (95w)
  • 30 sec @ 55% (55w)
  • 2 min @ 85% (85w)
  • 3 min @ 115% (115w)
  • 1 min @ 100% (100w)
  • 4 min @ 115% (115w)
  • 30 sec @ 150% (150w)
  • 4 min @ 65% (65w)
  • 3 min @ 85% (85w)
  • 20 sec @ 200% (200w)
  • 5 min @ 55-35% (55-35w)