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.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • SZR Aktivitus 2h v1

    1h 59m | 140 SP

  • SZR Aktivitus 2h v2

    2h | 144 SP

  • SZR Aktivitus 2h v3

    2h | 146 SP

  • SZR Aktivitus 2h v4

    2h | 141 SP

  • SZR Aktivitus 2h v5

    2h | 133 SP

Similar workouts

  • Cucumber

    1h 30m | 110 SP

  • Cucumber

    1h 30m | 110 SP

  • Over Under Progression #20

    1h 31m | 109 SP

  • Over Under Progression #7

    1h 30m | 103 SP

  • Over Under Progression #19

    1h 32m | 111 SP

  • Lucy Gossage 12 Days

    1h 18m | 89 SP

  • Day 3 - Earn your Bacon

    1h 23m | 121 SP

  • Gearing

    1h 7m | 125 SP

  • Gearing

    1h 7m | 125 SP

  • A) The Day

    2h | 152 SP

  • Explosive SST #2

    1h 38m | 104 SP

  • Over Under Progression #8

    1h 30m | 106 SP