3min @ 50% FTP
2x 1min @ 90rpm, 75% FTP,
1min @ 80rpm, 50% FTP
2x 1min @ 100rpm, 90% FTP,
1min @ 80rpm, 50% FTP
3min @ 85rpm, 50% FTP
6x 45sec @ 100rpm, 175% FTP,
4min 15sec @ 80rpm, 60% FTP
3min @ 85rpm, 50% FTP
5min @ 95rpm, 95% FTP
5min @ 85rpm, 50% FTP
Workout overview
Duration: 57m
Stress points: 81
Zone distribution
Z1: 18m
Z2: 28m
Z3: -
Z4: 7m
Z5: -
Z6: 5m
With repeated anaerobic bouts of 45sec, you will be improving your ability to process lactate and recover from hard efforts.
You will also be using up vital carbohydrate stores prior to the final 5min sub-threshold interval. This is where the adaptation occurs!
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?.