All the workout details are above, should be nice and easy to follow!
If you want to download a Zwift workout file and can do that (and find instructions) using the buttons below:

Zwift File
How To

Workout Details

Warm Up:
5 minutes build 50-65% FTP (5-6 out of 10)

Main Set:
 15 seconds 90% FTP (7 out of 10)
15 seconds at 170% FTP (10 out of 10)

4 minutes at 75% FTP (6 out of 10)

 15 seconds 90% FTP (7 out of 10)
15 seconds at 170% FTP (10 out of 10)

4 minutes at 75% FTP (6 out of 10)

 15 seconds 90% FTP (7 out of 10)
15 seconds at 170% FTP (10 out of 10)

4 minutes at 75% FTP (6 out of 10)

 15 seconds 90% FTP (7 out of 10)
15 seconds at 170% FTP (10 out of 10)

4 minutes at 75% FTP (6 out of 10)

 15 seconds 90% FTP (7 out of 10)
15 seconds at 170% FTP (10 out of 10)

4 minutes at 75% FTP (6 out of 10)

 15 seconds 90% FTP (7 out of 10)
15 seconds at 170% FTP (10 out of 10)

4 minutes at 75% FTP (6 out of 10)

 15 seconds 90% FTP (7 out of 10)
15 seconds at 170% FTP (10 out of 10)

4 minutes at 75% FTP (6 out of 10)

 15 seconds 90% FTP (7 out of 10)
15 seconds at 170% FTP (10 out of 10)

4 minutes at 75% FTP (6 out of 10)

 15 seconds 90% FTP (7 out of 10)
15 seconds at 170% FTP (10 out of 10)

Cool Down:
3.5 minutes 55% FTP (5-6 out of 10)