Aktivitus 14wk Power & Endurance

This program is designed to improve VO2max, aerobic endurance, anaerobic power and pedaling technique. Some of these intervalls is done at extreme low/high rpm. If you are not used to this, it can be painful for knees and other joints. Be careful and listen to your body!

Do each workout two times a week before hitting next one. But not to days in a row. Do no more than 2 of these workouts in one week! Every workout is 60 min. To get result of this ride, it is essential that training is done at the right level (correct FTP and reliable power meters) and combined with other training. If you are aerobic underdeveloped for cycling you may need do decrease your FTP-settings. If you are aerobic fit for cycling and your endurance is good you may increase your FTP-setting to get more effect out of this session.

This workout is designed by Mattias Lundqvist. Founder and owner at Aktivitus Testcenter & Coaching. Mattias has 25 years of experience from cycleracing and training. Road, cyclocross and Mountainbike. Mattias is also a Zwiftracer at highest competition level.

This training concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testcenter & Coaching which is Sweden's largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries. Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. More information about training and performance-testing at our website: www.aktivitus.se

This is a standard program, "One size fits all". To get the best out of your training we recommend individual programs and training sessions based on your physiology status, goals, ability to train and your strengths and weaknesses. All training is done at your on safety and Aktivitus can not be hold responsible.


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Workout overview

Duration: 1h 0m 50s

Stress points: 74

Zone distribution

Z1: 14m

Z2: 13m

Z3: 14m

Z4: 11m

Z5: 3m

Z6: 7m

22%
21%
23%
18%
5%
11%

Author: M.Lundqvist/Aktivitus Coaching(A)

ABOUT THIS WORKOUT

Two blocks of serious hard intervalls for experienced cyclists. First block aims to stress and developing your strength and endurance by doing work with high and low rpm just below your anaerobic treashold (approx. your FTP). Second block focus is VO2max. Note: First priority is keeping the right rpm. Stay seated and relaxed. Dont be dissapointed if not managing the target power. Not every one can do it...

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 59m 15s

Stress points: 80

Zone distribution

Z1: 14m

Z2: 12m

Z3: 7m

Z4: 16m

Z5: 3m

Z6: 7m

24%
21%
11%
27%
5%
12%

Author: M.Lundqvist/Aktivitus Coaching(A)

ABOUT THIS WORKOUT

Two blocks of serious hard intervalls for experienced cyclists. First block aims to stress and developing your strength and endurance by doing work with high and low rpm just below your anaerobic treashold (approx. your FTP). Second block focus is VO2max. Note: First priority is keeping the right rpm. Stay seated and relaxed. Dont be dissapointed if not managing the target power. Not every one can do it...

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 1m 15s

Stress points: 83

Zone distribution

Z1: 19m

Z2: 9m

Z3: 12m

Z4: 11m

Z5: 3m

Z6: 8m

31%
15%
19%
18%
5%
12%

Author: M.Lundqvist/Aktivitus Coaching(A)

ABOUT THIS WORKOUT

Two blocks of serious hard intervalls for experienced cyclists. First block aims to stress and developing your strength and endurance by doing work with high and low rpm just below your anaerobic treashold (approx. your FTP). Second block focus is VO2max. Note: First priority is keeping the right rpm. Stay seated and relaxed. Dont be dissapointed if not managing the target power. Not every one can do it...

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 0m 35s

Stress points: 81

Zone distribution

Z1: 18m

Z2: 9m

Z3: 7m

Z4: 16m

Z5: 3m

Z6: 7m

30%
15%
11%
26%
5%
12%

Author: M.Lundqvist/Aktivitus Coaching(A)

ABOUT THIS WORKOUT

Two blocks of serious hard intervalls for experienced cyclists. First block aims to stress and developing your strength and endurance by doing work with high and low rpm just below your anaerobic treashold (approx. your FTP). Second block focus is VO2max. Note: First priority is keeping the right rpm. Stay seated and relaxed. Dont be dissapointed if not managing the target power. Not every one can do it...

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 57m

Stress points: 79

Zone distribution

Z1: 27m

Z2: 4m

Z3: 3m

Z4: 6m

Z5: 12m

Z6: 5m

47%
7%
6%
11%
21%
9%

Author: M.Lundqvist/Aktivitus Coaching(A)

ABOUT THIS WORKOUT

Two blocks of serious hard intervalls for experienced cyclists. First block aims to stress and developing your strength and endurance by doing work with low rpm just at or over your anaerobic treshold (approx. your FTP). Second block focus is short power efforts with relative long rest in one long block. This is often more effective than just riding near FTP when it comes to push your FTP higher. Note: First priority is keeping the right rpm in the first block. Stay seated and relaxed. Dont be dissapointed if not managing the target power. Not every one can do it...

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 58m 45s

Stress points: 82

Zone distribution

Z1: 20m

Z2: 10m

Z3: 4m

Z4: 11m

Z5: -

Z6: 14m

34%
18%
7%
19%
0%
23%

Author: A.Aktivitus

THIS WORKOUT IS A RESULT OF TESTING AND COACING MORE THAN 10 000 ATHLETES. IT WORKS REALLY WELL AND IT PAYS RESULT DOING IT ON WEEKELY BASIS.

- Threshold, VO2max & lactic tolerance
- Pedal efficiency
- 50-110 rpm
- 50-130% FTP
- 60 minutes
- Physical target is threshold endurance and tolerance.
- If this workout is impossible for you, do more intervalls above anarobic threshold.
- Object: Stay still on the bike while going on low cadence, no unnecessary movement in upperbody. Check your self in a mirror for direct feedback!
- All riding done in saddle!

Visit us for further information at www.aktivitus.se
Your first choice in trainingsupport, sportstesting and coaching. Establised in Sweden 2004.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 59m

Stress points: 78

Zone distribution

Z1: 21m

Z2: 3m

Z3: 3m

Z4: 27m

Z5: -

Z6: 4m

35%
5%
6%
47%
0%
7%

Author: A.Aktivitus

THIS WORKOUT IS A RESULT OF TESTING AND COACING MORE THAN 10 000 ATHLETES. IT WORKS REALLY WELL AND IT PAYS RESULT DOING IT ON WEEKELY BASIS.

- Threshold, VO2max & lactic tolerance
- Pedal efficiency
- 50-110 rpm
- 50-130% FTP
- 60 minutes
- Physical target is threshold endurance and tolerance.
- If this workout is impossible for you, do more intervalls above anarobic threshold.
- Object: Stay still on the bike while going on low cadence, no unnecessary movement in upperbody. Check your self in a mirror for direct feedback!
- All riding done in saddle!

Visit us for further information at www.aktivitus.se
Your first choice in trainingsupport, sportstesting and coaching. Establised in Sweden 2004.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 2m

Stress points: 87

Zone distribution

Z1: 20m

Z2: 10m

Z3: 2m

Z4: 25m

Z5: -

Z6: 5m

33%
16%
3%
40%
0%
8%

Author: Aktivitus Testklinik & Coaching

This training concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testlink & Coaching which is Sweden's largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries.


Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. More information about training and performance-testing at our website: www.aktivitus.se

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 2m

Stress points: 89

Zone distribution

Z1: 20m

Z2: 10m

Z3: 15m

Z4: 12m

Z5: -

Z6: 5m

33%
16%
24%
19%
0%
8%

Author: Aktivitus Testklinik & Coaching

This training concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testlink & Coaching which is Sweden's largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries.


Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. More information about training and performance-testing at our website: www.aktivitus.se

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 2m 30s

Stress points: 93

Zone distribution

Z1: 11m

Z2: 19m

Z3: 2m

Z4: 25m

Z5: -

Z6: 6m

18%
30%
3%
40%
0%
9%

Author: Aktivitus Testklinik & Coaching

This training concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testlink & Coaching which is Sweden's largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries.


Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. More information about training and performance-testing at our website: www.aktivitus.se

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 3m

Stress points: 89

Zone distribution

Z1: 20m

Z2: 10m

Z3: 2m

Z4: 22m

Z5: 3m

Z6: 6m

32%
15%
3%
35%
5%
10%

Author: Aktivitus Testklinik & Coaching

This training concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testlink & Coaching which is Sweden's largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries.


Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. More information about training and performance-testing at our website: www.aktivitus.se

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 3m

Stress points: 98

Zone distribution

Z1: 20m

Z2: 10m

Z3: 2m

Z4: 19m

Z5: 6m

Z6: 6m

32%
15%
3%
30%
10%
10%

Author: Aktivitus Testklinik & Coaching

This training concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testlink & Coaching which is Sweden's largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries.


Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. More information about training and performance-testing at our website: www.aktivitus.se

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 2m

Stress points: 83

Zone distribution

Z1: 20m

Z2: 10m

Z3: 2m

Z4: 22m

Z5: 3m

Z6: 5m

33%
16%
3%
35%
5%
8%

Author: Aktivitus Testklinik & Coaching

This training concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testlink & Coaching which is Sweden's largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries.


Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. More information about training and performance-testing at our website: www.aktivitus.se

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 2m

Stress points: 83

Zone distribution

Z1: 20m

Z2: 10m

Z3: 2m

Z4: 22m

Z5: 3m

Z6: 5m

33%
16%
3%
35%
5%
8%

Author: Aktivitus Testklinik & Coaching

This training concept is the result of analyzing, measuring and coaching more than 15 000 clients at Aktivitus Testlink & Coaching which is Sweden's largest and oldest sport performance and coaching center. Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries.


Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons. More information about training and performance-testing at our website: www.aktivitus.se

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?