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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