5min @ 50% FTP2x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
2min @ 85rpm, 50% FTP1min @ 95rpm, 109% FTP2min @ 85rpm, 50% FTP5min @ 95rpm, 90% FTP3min @ 50% FTP15min @ 90rpm, 81% FTP4x 2min @ 95rpm, 109% FTP,
3min @ 80rpm, 75% FTP
5min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 19m

Z2: 12m

Z3: 15m

Z4: 5m

Z5: 9m

Z6: -

31%
20%
25%
8%
15%
1%

After first completing a 15min Tempo effort, you will go straight into 4 x 2min VO2 efforts.

With no recovery period after the initial 15min, this session will challenge your aerobic efficiency.

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 #2

    54m | 51 SP

  • Day 2 - HIT 45sec #2

    1h | 86 SP

  • Day 3 - Tempo with Finale!

    1h | 68 SP

  • Day 4 - Endurance

    1h | 64 SP

  • Day 5 - 40/20's #2

    58m | 69 SP

  • Day 6 - Tempo with accelerations #2

    59m | 70 SP

  • Day 7 - Max Aerobic declining

    1h | 69 SP

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