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SZR Aktivitus 2h v5

15min from 30 to 90% FTP
3min @ 60% FTP
2min @ 60% FTP
5min @ 80rpm, 90% FTP
5min @ 70rpm, 90% FTP
5min @ 60rpm, 90% FTP
5min @ 60% FTP
5min @ 70rpm, 90% FTP
5min @ 60rpm, 90% FTP
5min @ 50rpm, 90% FTP
5min @ 60% FTP
3min @ 90rpm, 90% FTP
3min @ 70rpm, 90% FTP
3min @ 100rpm, 90% FTP
3min @ 60rpm, 90% FTP
3min @ 110rpm, 90% FTP
5min @ 50% FTP
5min @ 60% FTP
2min @ 80% FTP
30sec @ 120% FTP
3min @ 90% FTP
30sec @ 150% FTP
4min @ 50% FTP
2min @ 80% FTP
30sec @ 120% FTP
3min @ 90% FTP
30sec @ 150% FTP
4min @ 50% FTP
2min @ 80% FTP
30sec @ 120% FTP
3min @ 90% FTP
30sec @ 150% FTP
9min from 60 to 40% FTP
15min from 30 to 90% FTP3min @ 60% FTP2min @ 60% FTP5min @ 80rpm, 90% FTP5min @ 70rpm, 90% FTP5min @ 60rpm, 90% FTP5min @ 60% FTP5min @ 70rpm, 90% FTP5min @ 60rpm, 90% FTP5min @ 50rpm, 90% FTP5min @ 60% FTP3min @ 90rpm, 90% FTP3min @ 70rpm, 90% FTP3min @ 100rpm, 90% FTP3min @ 60rpm, 90% FTP3min @ 110rpm, 90% FTP5min @ 50% FTP5min @ 60% FTP2min @ 80% FTP30sec @ 120% FTP3min @ 90% FTP30sec @ 150% FTP4min @ 50% FTP2min @ 80% FTP30sec @ 120% FTP3min @ 90% FTP30sec @ 150% FTP4min @ 50% FTP2min @ 80% FTP30sec @ 120% FTP3min @ 90% FTP30sec @ 150% FTP9min from 60 to 40% FTP
Workout overview

Duration: 2h

Stress points: 133

Zone distribution

Z1: 29m

Z2: 24m

Z3: 9m

Z4: 54m

Z5: -

Z6: 3m

25%
20%
8%
45%
0%
3%

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 3 simulated lead outs of 6min each. This is race-simulation that gives us a boost of our central capacity and anaerobic capacity and stamina. 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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Aktivitus 10wk Ironteam & Endurance

  • SZR Aktivitus 2h v1

    1h 59m | 140 SP

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  • SZR Aktivitus 2h v2

    2h | 144 SP

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  • SZR Aktivitus 2h v3

    2h | 146 SP

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  • SZR Aktivitus 2h v4

    2h | 141 SP

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  • SZR Aktivitus 2h v5

    2h | 133 SP

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