3min @ 50% FTP1min @ 85rpm, 60% FTP1min @ 90rpm, 65% FTP1min @ 95rpm, 81% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 95rpm, 90% FTP3min @ 50% FTP4min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP4min @ 90rpm, 84% FTP20sec @ 110rpm, 170% FTP4min @ 90rpm, 84% FTP30sec @ 105rpm, 150% FTP5min @ 50% FTP4min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP4min @ 90rpm, 84% FTP20sec @ 110rpm, 170% FTP4min @ 90rpm, 84% FTP30sec @ 105rpm, 150% FTP5min @ 50% FTP
Workout overview

Duration: 52m 10s

Stress points: 63

Zone distribution

Z1: 18m

Z2: 2m

Z3: 25m

Z4: 4m

Z5: 1m

Z6: 2m

35%
4%
48%
8%
2%
4%

Steady endurance work trains your body to utilize oxygen to metabolise fat as its fuel source.

By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibres and extend their ability to work aerobically.

The sprint efforts increase in duration from 15sec, to 20sec and 30sec.

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 - HIT 80% FTP #1

    52m | 48 SP

  • Day 2 - HIT 45sec #1

    57m | 81 SP

  • Day 3 - Tempo into Sprints

    1h 1m | 74 SP

  • Day 4 - Endurance

    1h | 64 SP

  • Day 5 - 40/20's #1

    51m | 52 SP

  • Day 6 - Tempo with accelerations #1

    52m | 63 SP

  • Day 7 - Sweet Spot 12

    1h 3m | 71 SP

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