ZA Workout 6

Zwift Academy
1

Hey all, just looking at tonights ZA Workout6 and either I’m going blind or they aren’t there but I can’t see where the 6sec efforts are?

“First, we do 3x 6 sec sprints seated in the saddle”

Workout 6. Alternative Sprints

10min @ 90rpm, from 50 to 70% FTP
3min @ 90rpm, 55% FTP
3x 30sec @ 115rpm, 100% FTP,
1min 30sec @ 90rpm, 55% FTP
2min @ 90rpm, 55% FTP
10sec free ride
3min @ 90rpm, 50% FTP
10sec free ride
3min @ 90rpm, 50% FTP
10sec free ride
3min @ 90rpm, 50% FTP
20sec free ride
4min @ 90rpm, 50% FTP
20sec free ride
4min @ 90rpm, 50% FTP
20sec free ride
4min @ 90rpm, 50% FTP
1min @ 90% FTP
1min @ 100% FTP
30sec @ 120% FTP
10sec free ride
5min @ 90rpm, 50% FTP
1min @ 90% FTP
1min @ 100% FTP
30sec @ 120% FTP
10sec free ride
5min @ 90rpm, from 65 to 45% FTP

1 Like
2

The 6s sprints are those 10s sections. Either Zwift doesn’t let them set smaller times or they’re allowing for the time it takes trainers to set the power. My old trainer would have only just got to power by the end of a 10s segment.

3

Thanks David, but odd though that it’s set up that way when 20 or 30sec efforts will be used in their entirety for power analysis…

Appreciate you r reply

4

I’m only guessing so could be wrong