Anaerobic

Zwift Racing W4D5 Crit City Downtown Dolphin

  • Cycling
  • 39mTime
  • 52Stress
  • 0.88Intensity
  • 72Popularity

About this workout

Get ready to build that explosive kick with the gorby zwift workout, featuring 2×30 seconds at 110% FTP to push your sprinting power and lactate tolerance. This anaerobic session is perfect for sharpening your top-end punch in crits or closing gaps in fast-paced group rides.

kiwimaker

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)
  • 20 sec @ 100% (100w)
  • 15 sec @ 110% (110w)
  • 15 sec @ 65% (65w)
  • 20 sec @ 90% (90w)
  • 15 sec @ 140% (140w)
  • 20 sec @ 65% (65w)
  • 2X
    • 10 sec @ 110% (110w)
    • 10 sec @ 65% (65w)
  • 20 sec @ 100% (100w)
  • 15 sec @ 110% (110w)
  • 15 sec @ 65% (65w)
  • 20 sec @ 90% (90w)
  • 15 sec @ 140% (140w)
  • 20 sec @ 65% (65w)
  • 2X
    • 10 sec @ 110% (110w)
    • 10 sec @ 65% (65w)
  • 20 sec @ 100% (100w)
  • 15 sec @ 110% (110w)
  • 15 sec @ 65% (65w)
  • 20 sec @ 90% (90w)
  • 15 sec @ 140% (140w)
  • 20 sec @ 65% (65w)
  • 2X
    • 10 sec @ 110% (110w)
    • 10 sec @ 65% (65w)
  • 20 sec @ 100% (100w)
  • 15 sec @ 110% (110w)
  • 15 sec @ 65% (65w)
  • 20 sec @ 90% (90w)
  • 15 sec @ 140% (140w)
  • 20 sec @ 65% (65w)
  • 2X
    • 10 sec @ 110% (110w)
    • 10 sec @ 65% (65w)
  • 20 sec @ 100% (100w)
  • 15 sec @ 110% (110w)
  • 15 sec @ 65% (65w)
  • 20 sec @ 90% (90w)
  • 15 sec @ 140% (140w)
  • 20 sec @ 65% (65w)
  • 2X
    • 10 sec @ 110% (110w)
    • 10 sec @ 65% (65w)
  • 20 sec @ 100% (100w)
  • 15 sec @ 110% (110w)
  • 15 sec @ 65% (65w)
  • 20 sec @ 90% (90w)
  • 15 sec @ 140% (140w)
  • 20 sec @ 65% (65w)
  • 2X
    • 10 sec @ 110% (110w)
    • 10 sec @ 65% (65w)
  • 20 sec @ 100% (100w)
  • 15 sec @ 110% (110w)
  • 15 sec @ 65% (65w)
  • 20 sec @ 90% (90w)
  • 15 sec @ 140% (140w)
  • 20 sec @ 65% (65w)
  • 2X
    • 10 sec @ 110% (110w)
    • 10 sec @ 65% (65w)
  • 20 sec @ 100% (100w)
  • 15 sec @ 110% (110w)
  • 15 sec @ 65% (65w)
  • 20 sec @ 90% (90w)
  • 15 sec @ 140% (140w)
  • 20 sec @ 65% (65w)
  • 2X
    • 10 sec @ 110% (110w)
    • 10 sec @ 65% (65w)
  • 20 sec @ 100% (100w)
  • 15 sec @ 110% (110w)
  • 15 sec @ 65% (65w)
  • 20 sec @ 90% (90w)
  • 15 sec @ 140% (140w)
  • 20 sec @ 65% (65w)
  • 2X
    • 10 sec @ 110% (110w)
    • 10 sec @ 65% (65w)
  • 20 sec @ 100% (100w)
  • 15 sec @ 110% (110w)
  • 15 sec @ 65% (65w)
  • 20 sec @ 90% (90w)
  • 15 sec @ 150% (150w)
  • 20 sec @ 65% (65w)
  • 2X
    • 10 sec @ 130% (130w)
    • 10 sec @ 65% (65w)
  • 20 sec @ 200% (200w)
  • 5 min @ 55-35% (55-35w)