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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