3min @ 50% FTP
2x 1min @ 100rpm, 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 @ 85rpm, 60% FTP
3min @ 50% FTP
8min @ 90rpm, 95% FTP
5min @ 50% FTP
Workout overview
Duration: 1h
Stress points: 86
Zone distribution
Z1: 18m
Z2: 28m
Z3: -
Z4: 10m
Z5: -
Z6: 5m
Building upon your previous HIT 45sec session, this time we are extending the final sub-threshold interval to 8min.
The same principles apply. Burn up some carbs before completing a steady sub-threshold effort.
No longer available in Zwift*
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*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?.