3min @ 50% FTP2x 1min @ 90rpm, 75% FTP,
1min @ 80rpm, 50% FTP
2x 1min @ 95rpm, 90% FTP,
1min @ 80rpm, 50% FTP
3min @ 50% FTP6min @ 95rpm, 83% FTP4min @ 90rpm, 98% FTP1min @ 90rpm, 109% FTP5min @ 50% FTP6min @ 95rpm, 83% FTP4min @ 90rpm, 98% FTP1min @ 90rpm, 109% FTP5min @ 50% FTP10min @ 90rpm, 95% FTP5min @ 50% FTP
Workout overview

Duration: 1h 1m

Stress points: 68

Zone distribution

Z1: 25m

Z2: 2m

Z3: 12m

Z4: 20m

Z5: 2m

Z6: -

41%
3%
20%
33%
3%
0%

After warming up you will be completing 2 x 11min 'progressive' intervals. Starting out with a comfortable sub-threshold effort, you will finish with a 1min above threshold effort.

Finally the session is completed with a 10min steady threshold effort.

After completing 2 progressive intervals, the final effort should feel relatively comfortable.

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 - Progressive 11's

    1h 1m | 68 SP

  • Day 2 - Sub-threshold XX #1

    48m | 63 SP

  • Day 3 - Spiked Tempo

    1h 7m | 74 SP

  • Day 4 - Endurance

    1h | 64 SP

  • Day 5 - 40/20's into Threshold

    57m | 67 SP

  • Day 6 - Threshold block #1

    48m | 54 SP

  • Day 7 - Max Aerobic Finale

    54m | 62 SP

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