10min from 50 to 80% FTP1min from 80 to 95% FTP4min @ 60% FTP4x 30sec @ 130% FTP,
1min @ 95% FTP
5min @ 55% FTP4x 30sec @ 130% FTP,
1min @ 95% FTP
5min @ 55% FTP4x 30sec @ 130% FTP,
1min @ 95% FTP
5min from 55 to 35% FTP
Workout overview

Duration: 48m

Stress points: 62

Zone distribution

Z1: 18m

Z2: 9m

Z3: 2m

Z4: 12m

Z5: -

Z6: 6m

38%
19%
4%
26%
0%
13%

When you need to constantly perform small surges of power—and keep pushing hard between these surges like in a Time Trial or when in fast paceline in a group ride—you're going to need excellent lactate tolerance. The better you are at metabolizing lactate, the better your endurance.

This session has two goals: enhance lactate tolerance, which allows you to perform at intensities above your FTP for longer, and boost your VO2 Max. This session will hold you at a high VO2 max over the majority of each set and raise your maximal aerobic capacity.

Coach's Tip: Zwift Academy Road was developed with structure in mind. For best results, complete the workouts in order.

This training program was designed by Stephen Gallagher and Dan Fleeman from Dig Deep Coaching. Their complete coaching approach ensures every Zwift Academy athlete learns the building blocks for successful training.

✓ Available in Zwift More workouts like this

  • 70.3 Development

    1h | 64 SP

  • FTP Boost

    55m | 66 SP

  • Full-Distance Specific

    1h | 58 SP

  • Lactate Tolerance

    48m | 62 SP

  • Long VO2 max

    1h | 78 SP

  • Peak VO2 Intervals

    52m | 70 SP

  • Short VO2 Intervals

    1h | 62 SP

  • Strength Endurance/Threshold Combo

    1h | 65 SP

  • Threshold Under/Overs

    49m | 60 SP

  • VO2 Over/Unders

    49m | 60 SP

Similar workouts

  • 3. Lactate Tolerance

    48m | 62 SP

  • Helen Jenkins - Breakaway!

    1h | 76 SP

  • #79-DPC "I Hate Pav" Intervals - Session 2

    47m | 65 SP

  • 3. Time Trial Simulation

    1h | 75 SP

  • GC Coaching's Uphill Battle

    56m | 69 SP

  • Aktivitus Power & Endurance 3

    1h 1m | 83 SP

  • Aktivitus Power & Endurance 4

    1h 1m | 81 SP

  • A bit of speed too

    1h | 69 SP

  • Uphill Battle

    1h | 71 SP

  • Uphill Battle

    1h | 71 SP

  • Day 5 - High Intensity/5min

    53m | 74 SP

  • High Intensity/5min

    53m | 74 SP