3min @ 55% FTP3min @ 85rpm, 70% FTP3min @ 70rpm, 85% FTP3min @ 55% FTP1min @ 115% FTP4min @ 87% FTP3min @ 50% FTP2min @ 115% FTP3min @ 87% FTP3min @ 50% FTP3min @ 115% FTP2min @ 87% FTP3min @ 50% FTP4min @ 115% FTP1min @ 87% FTP3min @ 50% FTP3min @ 115% FTP2min @ 87% FTP3min @ 50% FTP2min @ 115% FTP3min @ 87% FTP3min @ 50% FTP1min @ 115% FTP4min @ 87% FTP5min @ 50% FTP
Workout overview

Duration: 1h 10m

Stress points: 90

Zone distribution

Z1: 29m

Z2: 3m

Z3: 22m

Z4: -

Z5: 16m

Z6: -

41%
4%
31%
0%
23%
0%

This final session for the 2018 Zwift Academy was another favorite from 2017! This time with a little extra...

Last year we went up to the 4/1minute rep, this year we take it over the top and back down again! The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts, starting just above threshold then settling into high Zone 3 (comfortably hard, but hardly comfortable).

This is pushing your threshold up. Working up the pyramid isn't too difficult, it is the return-leg when it starts to bite! Hang in and try and keep the power where it needs to be.

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