5min @ 50% FTP5x 30sec @ 90rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 50% FTP12x 2min @ 90rpm, 91% FTP,
30sec @ 95rpm, 120% FTP
5min @ 50% FTP
Workout overview

Duration: 48m

Stress points: 64

Zone distribution

Z1: 13m

Z2: 3m

Z3: 3m

Z4: 24m

Z5: -

Z6: 6m

27%
5%
5%
50%
0%
13%

Building upon the previous Sub-Threshold XX session, this time we are decreasing the time between surges and increasing the number of surges.

By challenging your ability to process lactate at near threshold power, you will increase your time to exhaustion and increase endurance.

All this is achieved with a 30min steady state effort that dips briefly into the realms of VO2.

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 #2

    1h 1m | 70 SP

  • Day 2 - Endurance

    1h | 64 SP

  • Day 3 - 10min Best effort!

    55m | 50 SP

  • Day 4 - Sub-threshold XX #2

    48m | 64 SP

  • Day 5 - Endurance

    1h | 64 SP

  • Day 6 - Rest Day

    - | 0 SP

  • Day 7 - FTP Test

    1h 13m | 70 SP

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