6min from 51 to 70% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP5min @ 65rpm, 80% FTP5min @ 60rpm, 80% FTP5min @ 65rpm, 80% FTP5min @ 50% FTP5min @ 65rpm, 80% FTP5min @ 60rpm, 80% FTP5min @ 65rpm, 80% FTP5min @ 50% FTP2min @ 109% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 4m

Stress points: 62

Zone distribution

Z1: 21m

Z2: 6m

Z3: 30m

Z4: 4m

Z5: 3m

Z6: -

32%
10%
47%
6%
5%
0%

Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibres.

After warming up you will complete 2 x 15 min Strength endurance intervals. Target cadence varies from 65 to 60rpm during the effort.

Finish the session with a high cadence 2min Max Aerobic effort.

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

    50m | 53 SP

  • Day 2 - Progressive 6min #3

    1h 1m | 62 SP

  • Day 3 - Rest Day

    - | 0 SP

  • Day 4 - Sprints #2

    55m | 56 SP

  • Day 5 - 5 x 5min 100rpm

    1h | 59 SP

  • Day 6 - Strength Endurance #3

    1h 4m | 62 SP

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