This is a TOUGH workout, but perfect for the Base phase and for utilizing Zwift as it provides a great amount of training stress in a short amount of time. This workout is all about improving your FTP.
Workout Summary
We start with a gradual warm-up that includes a few fast spins to wake the legs up. Then, for the main set, we get into 3×3 minute VO2 efforts with decreasing rest periods to get the aerobic system pumping, and we finish with a long over/under interval at Sweet Spot wattages that feature cadence changes to really hammer the legs and hopefully push you to your limits, but not over! After all the fun is over, do an easy spin to cool down and finish with some stretches.
Get Training!
To use this custom workout file, click the link below and save the .zwo file to your computer’s /Documents/Zwift/Workouts directory. Now when you start up Zwift you will see this workout (called “FTP Booster (VO2 + SST) Base 2”) under the Custom Workouts category in the workout picker.
Download Workout
Who Should Use This Workout?
This workout is appropriate for all riders looking to improve their FTP, but should be done towards the middle to end of your Base phase as it is quite a challenge. I recommend doing workouts like this 2-3 times per week with an easier day between to allow the body to recover.
If you have years of training and/or are a very fit athlete, you may do this type of workout more frequently as your body will recover faster, however, always listen to what your body is telling you and take rest days as needed.
How to use it on the iOS app?
https://zwiftinsider.com/copy-workout-files-zwift-ios/
Download button doesn’t work on iOS (MacBook)
How long is the workout? An hour?
74 mins I think
Thank you very much!
Hi, I am curious – all the Zwift workouts have SST @ 100% of FTP, but per your own link I always train SST ~85% of FTP. I know I can drag down the power goal – but curious on the strategy here. Thanks
Hey Stuart – SST is considered to be 85-97% of your FTP and you should have your FTP set at 100% on Zwift for these workouts. If you have your FTP set to 85% of what it actually is, you would be training at 70-82% FTP during this workout which is more of an Endurance / Tempo workout. Zwift will automatically place you in correct training zone 🙂 . Does that make sense?
Yeah, thanks that makes sense – I guess when I look at the chart for the workouts it shows, for like the 2×20, the 20 minutes are at 100% of FTP (not sweet spot) which is what is confusing me. I inputted my FTP (280) and it shows the 20 minutes are at 280.. that’s not my understanding of SST… maybe I’ll just leave it and try and see what happens. I am new on zwift.
Hey Stuart – Yes, it can be confusing initially. Leave your FTP at 280w and Zwift will automatically give you a wattage target in the SST zone. I think once you actually do the workout it will make a lot more sense, but please let me know if you have any other questions or comments in the interim.