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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