Workouts» Aktivitus 10wk Ironteam & Endurance

Aktivitus 10wk Ironteam & Endurance

Priority is building endurance and aerobic performance. This means the cycling specific muscles will improve their aerobic capacity, your oxygen transport system will be more effective. Mainley these sessions will increase your Aerobic threshold and give you the base to develope your FTP and and VO2max capacity on other more high intensity sessions. (Check out Aktivitus 60 min Power & Endurance)

Do each workout four times before hitting next one. Do it twice a week. Every workout is 120 min.

The workout is designed by Johan Hasselmark, Managing partner at Aktivitus Testcenter & Coaching in Stockholm, Sweden. Johan has 20 years of experience in endurance sports and ultra distances. He now belongs to the international top level in Adventure Racing with his team Swedish Armed Forces. Johan has a Master of Science in Engineering and an extent practical experience of physiological tests, training and coaching.

The goal with theese sessions are higher Aerobic threshold (LT), higher ability to use fat as fuel, better aerobic performance and endurance. To get result of this ride, it is essential that training is done at the right level (correct FTP and reliable power meters) and combined with other training. If you are aerobic underdeveloped for cycling you may need do decrease your FTP-settings. If you are aerobic fit for cycling and your endurance is good you may increase your FTP-setting to get more effect out of this session.

Most cyclist needs to ride 3-5 times a week to reach their peak performance before more volume based training is added. Therefore we have designed these 2h effective distance workouts as they give you similar training effect as a 3 to 5h low intensity ride without any plan.

This training concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testcenter & Coaching which is Sweden's largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries. Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. More information about training and performance-testing at our website: www.aktivitus.se

This is a standard program, "One size fits all". To get the best out of your training we recommend individual programs and training sessions based on your physiology status, goals, ability to train and your strengths and weaknesses. All training is done at your on safety and Aktivitus can not be hold responsible.


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Aktivitus 10wk Ironteam & Endurance »

SZR Aktivitus 2h v1

15min from 30 to 90% FTP
3min @ 65% FTP
2min @ 65% FTP
1min @ 125% FTP
4min @ 95% FTP
5min @ 80% FTP
5min @ 60% FTP
1min @ 125% FTP
4min @ 95% FTP
5min @ 80% FTP
5min @ 60% FTP
1min @ 125% FTP
4min @ 95% FTP
5min @ 80% FTP
5min @ 60% FTP
1min @ 125% FTP
4min @ 95% FTP
5min @ 80% FTP
5min @ 50% FTP
5min @ 65% FTP
6x 3min @ 105% FTP,
1min @ 50% FTP
10min from 65 to 40% FTP
15min from 30 to 90% FTP3min @ 65% FTP2min @ 65% FTP1min @ 125% FTP4min @ 95% FTP5min @ 80% FTP5min @ 60% FTP1min @ 125% FTP4min @ 95% FTP5min @ 80% FTP5min @ 60% FTP1min @ 125% FTP4min @ 95% FTP5min @ 80% FTP5min @ 60% FTP1min @ 125% FTP4min @ 95% FTP5min @ 80% FTP5min @ 50% FTP5min @ 65% FTP6x 3min @ 105% FTP,
1min @ 50% FTP10min from 65 to 40% FTP
Workout overview

Duration: 1h 59m

Stress points: 140

Zone distribution

Z1: 27m

Z2: 31m

Z3: 23m

Z4: 16m

Z5: 18m

Z6: 4m

22%
26%
20%
13%
15%
3%

Author: Johan Hasselmark

Aktivitus 2h ZWO
The workout is 120min and starts with a 15min warmup. First main block is a 4 set repeat of 1min above FTP to build up debt followed by 4min at 95% of FTP to force better recovery skills at a maintained high output. 5min mid intensity and a 5min low intensity before the start of the next set. This block is also to wear you out.
The second block contains 6x3min intervals at 105% of FTP with a 1min active rest. In a worn-out state these intervals will stress your aerobic development. That means you oxygen transport into your working muscles will get better. Your endurance will thereby increase.

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Aktivitus 10wk Ironteam & Endurance »

SZR Aktivitus 2h v2

15min from 30 to 90% FTP
3min @ 65% FTP
2min @ 65% FTP
3x 5min @ 100rpm, 90% FTP,
5min @ 70rpm, 80% FTP
2min @ 50% FTP
30sec @ 120rpm, 150% FTP
2min 30sec @ 50% FTP
2x 5min @ 110rpm, 95% FTP,
5min @ 60rpm, 80% FTP
5min @ 55% FTP
20x 30sec @ 150% FTP,
1min @ 35% FTP
10min from 65 to 40% FTP
15min from 30 to 90% FTP3min @ 65% FTP2min @ 65% FTP3x 5min @ 100rpm, 90% FTP,
5min @ 70rpm, 80% FTP2min @ 50% FTP30sec @ 120rpm, 150% FTP2min 30sec @ 50% FTP2x 5min @ 110rpm, 95% FTP,
5min @ 60rpm, 80% FTP5min @ 55% FTP20x 30sec @ 150% FTP,
1min @ 35% FTP10min from 65 to 40% FTP
Workout overview

Duration: 2h

Stress points: 144

Zone distribution

Z1: 45m

Z2: 11m

Z3: 28m

Z4: 25m

Z5: -

Z6: 11m

38%
9%
24%
21%
0%
9%

Author: Johan Hasselmark

Aktivitus 2h ZWO
The workout is 120min and starts with a 15min warmup. First main block is 2 sets of SST to wear us down and to get a time effective local aerobic development.

The second block contains 20x30/60sek intervals. 30sec at 150% of FTP with a 1min active rest. This is highly anaerobic which gives us an improved lactic tolerance and an increased anaerobic stanima. However, in a worn-out state these intervals will also stress your aerobic development. That means you oxygen transport into your working muscles will get better. Your endurance will thereby increase.

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Aktivitus 10wk Ironteam & Endurance »

SZR Aktivitus 2h v3

15min from 30 to 90% FTP
3min @ 60% FTP
2min @ 60% FTP
5min @ 80rpm, 90% FTP
5min @ 70rpm, 90% FTP
5min @ 60rpm, 90% FTP
5min @ 60% FTP
5min @ 80rpm, 90% FTP
5min @ 70rpm, 90% FTP
5min @ 60rpm, 90% FTP
5min @ 60% FTP
3min @ 90rpm, 90% FTP
3min @ 70rpm, 90% FTP
3min @ 100rpm, 90% FTP
3min @ 60rpm, 90% FTP
3min @ 110rpm, 90% FTP
5min @ 50% FTP
5min @ 60% FTP
20x 30sec @ 150% FTP,
1min @ 40% FTP
5min from 65 to 40% FTP
15min from 30 to 90% FTP3min @ 60% FTP2min @ 60% FTP5min @ 80rpm, 90% FTP5min @ 70rpm, 90% FTP5min @ 60rpm, 90% FTP5min @ 60% FTP5min @ 80rpm, 90% FTP5min @ 70rpm, 90% FTP5min @ 60rpm, 90% FTP5min @ 60% FTP3min @ 90rpm, 90% FTP3min @ 70rpm, 90% FTP3min @ 100rpm, 90% FTP3min @ 60rpm, 90% FTP3min @ 110rpm, 90% FTP5min @ 50% FTP5min @ 60% FTP20x 30sec @ 150% FTP,
1min @ 40% FTP5min from 65 to 40% FTP
Workout overview

Duration: 2h

Stress points: 146

Zone distribution

Z1: 37m

Z2: 25m

Z3: 3m

Z4: 45m

Z5: -

Z6: 10m

30%
21%
3%
38%
0%
8%

Author: Johan Hasselmark

Aktivitus 2h ZWO
The workout is 120min and starts with a 15min warmup. First main block is 3x15min at a controlled threshold/Sweet spot (90% of FTP) on lower cadences to wear us down and to get a time effective local aerobic development and cycling strength (endurance).

The second block contains 20x30/60sek intervals. 30sec at 150% of FTP with a 1min active rest. This is highly anaerobic which gives us an improved lactic tolerance and an increased anaerobic stanima. However, in a worn-out state these intervals will also stress your aerobic development. That means you oxygen transport into your working muscles will get better. Your endurance will thereby increase.

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Aktivitus 10wk Ironteam & Endurance »

SZR Aktivitus 2h v4

15min from 30 to 90% FTP
3min @ 65% FTP
2min @ 65% FTP
3x 5min @ 90rpm, 90% FTP,
5min @ 60rpm, 80% FTP
2min @ 50% FTP
30sec @ 120rpm, 150% FTP
2min 30sec @ 50% FTP
2x 5min @ 110rpm, 95% FTP,
5min @ 80rpm, 80% FTP
5min @ 50% FTP
5min @ 60% FTP
6x 40sec @ 130% FTP,
20sec @ 40% FTP
4min @ 50% FTP
6x 40sec @ 130% FTP,
20sec @ 40% FTP
4min @ 50% FTP
6x 40sec @ 130% FTP,
20sec @ 40% FTP
9min from 60 to 40% FTP
15min from 30 to 90% FTP3min @ 65% FTP2min @ 65% FTP3x 5min @ 90rpm, 90% FTP,
5min @ 60rpm, 80% FTP2min @ 50% FTP30sec @ 120rpm, 150% FTP2min 30sec @ 50% FTP2x 5min @ 110rpm, 95% FTP,
5min @ 80rpm, 80% FTP5min @ 50% FTP5min @ 60% FTP6x 40sec @ 130% FTP,
20sec @ 40% FTP4min @ 50% FTP6x 40sec @ 130% FTP,
20sec @ 40% FTP4min @ 50% FTP6x 40sec @ 130% FTP,
20sec @ 40% FTP9min from 60 to 40% FTP
Workout overview

Duration: 2h

Stress points: 141

Zone distribution

Z1: 40m

Z2: 14m

Z3: 28m

Z4: 25m

Z5: -

Z6: 13m

33%
12%
24%
21%
0%
10%

Author: Johan Hasselmark

Aktivitus 2h ZWO
The workout is 120min and starts with a 15min warmup. First main block is 2 sets of SST to wear us down and to get a time effective local aerobic development.

The second block contains 3 sets of 8x40/20sek intervals. 40sec at 130% of FTP with a 1min active rest. This is set is usually a classic VO2max, Anaerobic and race-prep interval-formula, which gives us an nice stress on our central capacity, improved lactic tolerance and an increased anaerobic stanima. However, in a worn-out state these intervals will also stress your aerobic development. That means you oxygen transport into your working muscles will get better. Your endurance will thereby increase. The main purpose in total of this WO.

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Aktivitus 10wk Ironteam & Endurance »

SZR Aktivitus 2h v5

15min from 30 to 90% FTP
3min @ 60% FTP
2min @ 60% FTP
5min @ 80rpm, 90% FTP
5min @ 70rpm, 90% FTP
5min @ 60rpm, 90% FTP
5min @ 60% FTP
5min @ 70rpm, 90% FTP
5min @ 60rpm, 90% FTP
5min @ 50rpm, 90% FTP
5min @ 60% FTP
3min @ 90rpm, 90% FTP
3min @ 70rpm, 90% FTP
3min @ 100rpm, 90% FTP
3min @ 60rpm, 90% FTP
3min @ 110rpm, 90% FTP
5min @ 50% FTP
5min @ 60% FTP
2min @ 80% FTP
30sec @ 120% FTP
3min @ 90% FTP
30sec @ 150% FTP
4min @ 50% FTP
2min @ 80% FTP
30sec @ 120% FTP
3min @ 90% FTP
30sec @ 150% FTP
4min @ 50% FTP
2min @ 80% FTP
30sec @ 120% FTP
3min @ 90% FTP
30sec @ 150% FTP
9min from 60 to 40% FTP
15min from 30 to 90% FTP3min @ 60% FTP2min @ 60% FTP5min @ 80rpm, 90% FTP5min @ 70rpm, 90% FTP5min @ 60rpm, 90% FTP5min @ 60% FTP5min @ 70rpm, 90% FTP5min @ 60rpm, 90% FTP5min @ 50rpm, 90% FTP5min @ 60% FTP3min @ 90rpm, 90% FTP3min @ 70rpm, 90% FTP3min @ 100rpm, 90% FTP3min @ 60rpm, 90% FTP3min @ 110rpm, 90% FTP5min @ 50% FTP5min @ 60% FTP2min @ 80% FTP30sec @ 120% FTP3min @ 90% FTP30sec @ 150% FTP4min @ 50% FTP2min @ 80% FTP30sec @ 120% FTP3min @ 90% FTP30sec @ 150% FTP4min @ 50% FTP2min @ 80% FTP30sec @ 120% FTP3min @ 90% FTP30sec @ 150% FTP9min from 60 to 40% FTP
Workout overview

Duration: 2h

Stress points: 133

Zone distribution

Z1: 29m

Z2: 24m

Z3: 9m

Z4: 54m

Z5: -

Z6: 3m

25%
20%
8%
45%
0%
3%

Author: Johan Hasselmark

Aktivitus 2h ZWO
The workout is 120min and starts with a 15min warmup. First main block is 3x15min at a controlled threshold/Sweet spot (90% of FTP) on lower cadences to wear us down and to get a time effective local aerobic development and cycling strength (endurance).

The second block contains 3 simulated lead outs of 6min each. This is race-simulation that gives us a boost of our central capacity and anaerobic capacity and stamina. However, in a worn-out state these intervals will also stress your aerobic development. That means you oxygen transport into your working muscles will get better. Your endurance will thereby increase.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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