Workouts» Chris O'Hearn »

Anaerobic High 3

20min from 56 to 74% FTP
2x 1min @ 92% FTP,
2min @ 68% FTP
2x 3min @ 123% FTP,
3min @ 55% FTP
2x 2min 30sec @ 125% FTP,
2min 30sec @ 55% FTP
2x 2min @ 125% FTP,
2min @ 55% FTP
10min from 70 to 55% FTP
5min free ride
Workout overview

Duration: 1h 11m

Stress points: 94

Zone distribution

Z1: 23m

Z2: 26m

Z3: 5m

Z4: 2m

Z5: -

Z6: 15m

32%
37%
7%
3%
0%
21%

Author: C.OHearn Z50

High dose aerobic capacity intervals.

Warmup followed by 2x3 min, 2x2.5 and 2x1.5 min anaerobic intervals with equal recovery periods.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

Chris O'Hearn

  • Aerobic 90 with Micro Bursts

    1h 30m | 101 SP

    View >

  • Aerobic High

    1h 45m | 107 SP

    View >

  • Aerobic Low

    1h 5m | 65 SP

    View >

  • Aerobic Medium

    1h 30m | 91 SP

    View >

  • Anaerobic High 1

    1h 11m | 93 SP

    View >

  • Anaerobic High 2

    1h 6m | 84 SP

    View >

  • Anaerobic High 3

    1h 11m | 94 SP

    View >

  • Anaerobic Low 1

    55m | 61 SP

    View >

  • Anaerobic Low 2

    51m | 52 SP

    View >

  • Anaerobic Low 3

    53m | 57 SP

    View >

  • Anaerobic Med 1

    1h 1m | 75 SP

    View >

  • Anaerobic Med 2

    59m | 71 SP

    View >

  • Anaerobic Med 3

    59m | 71 SP

    View >

  • Anaerobic Slide High

    1h 19m | 88 SP

    View >

  • Anaerobic Slide Medium

    1h 19m | 81 SP

    View >

  • Lactate High 1

    1h 23m | 93 SP

    View >

  • Lactate High 2

    1h 25m | 96 SP

    View >

  • Lactate High 3

    1h 23m | 94 SP

    View >

  • Lactate Low 1

    55m | 57 SP

    View >

  • Lactate Low 2

    59m | 63 SP

    View >

  • Lactate Low 3

    59m | 62 SP

    View >

  • Lactate Med 1

    1h 7m | 73 SP

    View >

  • Lactate Med 2

    1h 14m | 82 SP

    View >

  • Lactate Med 3

    1h 14m | 84 SP

    View >

  • Race Pace Plus High

    1h 10m | 88 SP

    View >

  • Race Pace Plus Medium

    1h 2m | 75 SP

    View >

  • Threshold Pyramid High

    1h 20m | 87 SP

    View >

  • Threshold Pyramid Medium

    1h 11m | 74 SP

    View >

  • Unders & Overs High

    1h 25m | 111 SP

    View >

Similar workouts

  • Anaerobic High 1

    1h 11m | 93 SP

    View >

  • Anaerobic High 2

    1h 6m | 84 SP

    View >

  • Anaerobic Med 1

    1h 1m | 75 SP

    View >

  • Anaerobic Med 3

    59m | 71 SP

    View >

  • Anaerobic Med 2

    59m | 71 SP

    View >

  • Debbie's Killer Minutes

    1h | 74 SP

    View >

  • 6x2 VO2 Max

    1h | 77 SP

    View >

  • Seated & Standing

    1h 14m | 107 SP

    View >

  • Day 3

    1h 20m | 101 SP

    View >

  • Day 3

    1h 20m | 101 SP

    View >

  • Power Intervals #2

    59m | 83 SP

    View >

  • 7. VO2 Development

    1h 9m | 82 SP

    View >