Workout overview

Duration: 1h 2m

Stress points: 76

Zone distribution

Z1: 26m

Z2: 5m

Z3: 18m

Z4: 1m

Z5: 5m

Z6: 8m

42%
8%
29%
1%
8%
12%

The Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 minutes Z3 (88%) and 30 seconds Z5 (110%). The 30/30s up the ante a bit and alternate between 30 seconds Z6 (130%) and 30 seconds Z1 (50%). Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up, and I dislike rest (kidding!) Better eat your sandwich quick before the bread gets soggy...

✓ Available in Zwift More workouts like this

  • Novanta

    1h | 70 SP

  • Ham Sandwich

    1h 2m | 76 SP

  • Yellow Unicorn

    1h 45m | 120 SP

  • Amalgam

    1h 25m | 99 SP

Similar workouts

  • GC Coaching's Ham Sandwich

    57m | 68 SP

  • Stage 6

    57m | 70 SP

  • SZRGWO 11.1

    43m | 82 SP

  • Stage 9

    1h 8m | 89 SP

  • Aktivitus Power & Endurance 1

    1h 1m | 74 SP

  • Aktivitus Power & Endurance 3

    1h 1m | 83 SP

  • Serrated

    1h 30m | 121 SP

  • Aktivitus Power & Endurance 12

    1h 3m | 98 SP

  • FRNKLN - January 6

    55m | 63 SP

  • Session 9: Extended Over Unders

    1h 16m | 111 SP

  • Power Pyramid v1

    59m | 107 SP

  • Crit Sprint

    59m | 127 SP