10min from 50 to 75% FTP1min @ 84% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP1min @ 83% FTP1min @ 55% FTP2min @ 55% FTP20min @ 88% FTP5min @ 55% FTP20min @ 88% FTP3min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 25m

Stress points: 94

Zone distribution

Z1: 26m

Z2: 9m

Z3: 45m

Z4: -

Z5: 5m

Z6: -

30%
11%
53%
0%
6%
0%

SUB-THRESHOLD #4
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
5 x 1 Min High Cadence / Low Power Intervals.
TARGET: Power Zone 3
CADENCE: 110+
RECOVERY: 1 Min
-----
MS2:
2 x 20 Min Sub-Threshold Intervals
TARGET: Power Zone Upper Z3 / lower Z4
CADENCE: 85-95rpm.
RECOVERY: 5 Min
TERRAIN: Flat / Rolling
-----
MS3:
5 x 1 Min High Cadence / High Power Intervals.
TARGET: Power Zone 5
CADENCE: 110+
RECOVERY: 1 Min

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • Day 1 - Endurance /Free Ride

    45m | 48 SP

  • Day 2 - Power Surges #2

    1h 10m | 57 SP

  • Day 3 - Rest Day

    - | 0 SP

  • Day 4 - Sub Threshold #4

    1h 25m | 94 SP

  • Day 5 - AC Maintenance #4

    1h 11m | 88 SP

  • Day 6 - Season Base #2

    1h 11m | 81 SP

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