8min from 50 to 85% FTP3min @ 75rpm, 90% FTP1min @ 60% FTP3min @ 70rpm, 95% FTP1min @ 60% FTP3min @ 65rpm, 100% FTP1min @ 60% FTP3min @ 60rpm, 105% FTP1min @ 50% FTP3min @ 70% FTP1min @ 70rpm, 90% FTP1min @ 100rpm, 90% FTP1min @ 60rpm, 90% FTP1min @ 110rpm, 90% FTP1min @ 50rpm, 90% FTP1min @ 120rpm, 90% FTP1min @ 50rpm, 90% FTP1min @ 130rpm, 90% FTP1min @ 50rpm, 95% FTP1min @ 120rpm, 95% FTP1min @ 50rpm, 95% FTP1min @ 120rpm, 100% FTP1min @ 125rpm, 100% FTP3min @ 50% FTP5x 1min @ 140% FTP,
2min @ 50% FTP
4min from 50 to 40% FTP
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 More workouts like this

FAQ: How to use custom workouts in Zwift?

  • Aktivitus Power & Endurance 1

    1h 1m | 74 SP

  • Aktivitus Power & Endurance 2

    59m | 80 SP

  • Aktivitus Power & Endurance 3

    1h 1m | 83 SP

  • Aktivitus Power & Endurance 4

    1h 1m | 81 SP

  • Aktivitus Power & Endurance 5

    57m | 79 SP

  • Aktivitus Power & Endurance 6

    59m | 82 SP

  • Aktivitus Power & Endurance 7

    59m | 78 SP

  • Aktivitus Power & Endurance 8

    1h 2m | 87 SP

  • Aktivitus Power & Endurance 9

    1h 2m | 89 SP

  • Aktivitus Power & Endurance 10

    1h 3m | 93 SP

  • Aktivitus Power & Endurance 11

    1h 3m | 89 SP

  • Aktivitus Power & Endurance 12

    1h 3m | 98 SP

  • Aktivitus Power & Endurance 13

    1h 2m | 83 SP

  • Aktivitus Power & Endurance 14

    1h 2m | 83 SP

Similar workouts

  • Aktivitus Power & Endurance 14

    1h 2m | 83 SP

  • Aktivitus Power & Endurance 11

    1h 3m | 89 SP

  • 20-min Pre-Race + 3x Race Start

    1h | 81 SP

  • 3. Time Trial Simulation

    1h | 75 SP

  • Tower of Power Bridge 60 min

    1h | 88 SP

  • Tower of Power Bridge 50 min

    50m | 75 SP

  • Aktivitus Power & Endurance 8

    1h 2m | 87 SP

  • Aktivitus Power & Endurance 12

    1h 3m | 98 SP

  • FRNKLN - January 23

    1h | 78 SP

  • TT#3 Dynamic TT Course Work

    1h 2m | 83 SP

  • TT#3 Dynamic TT Course Work

    1h 2m | 83 SP

  • Escalation

    1h 35m | 114 SP