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.