Workout overview
Duration: 2h
Stress points: 141
Zone distribution
Z1: 40m
Z2: 14m
Z3: 28m
Z4: 25m
Z5: -
Z6: 13m
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.