3min @ 50% FTP3x 30sec @ 90% FTP,
1min @ 60% FTP
2min 30sec @ 72% FTP30min @ 82% FTP2min @ 117% FTP3min @ 55% FTP2min @ 117% FTP3min @ 55% FTP2min @ 117% FTP3min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 14m

Z2: 9m

Z3: 32m

Z4: -

Z5: 6m

Z6: -

23%
14%
53%
0%
10%
0%

TEMPO / VO2MAX #1
After first completing some Endurance, perform a steady tempo effort, leading into Vo2 Max intervals.
-----
WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 30 Sec high cadence / low power efforts during warm up period.
-----
MS1:
30 Min Tempo effort
TARGET: Power Zone 3
CADENCE: 90-100rpm.
TERRAIN: Flat / Rolling
-----
MS3:
3 x 2 Min Vo2 Max
TARGET: Power Zone 5
CADENCE: 90-100rpm.
RECOVERY: 2min

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 - Pure Strength #2

    1h 4m | 54 SP

  • Day 3 - Rest Day

    - | 0 SP

  • Day 4 - Tempo into Vo2 Max #1

    1h | 68 SP

  • Day 5 - 40/20's into FTP #1

    55m | 67 SP

  • Day 6 - Season Base #3

    1h 10m | 85 SP

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