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.