Workouts»Chris O'Hearn»

Anaerobic Slide Medium

15min from 50 to 75% FTP
2x 1min @ 90% FTP,
rest 1min 30sec @ 60% FTP
8x 25sec @ 140% FTP,
rest 35sec @ 50% FTP
10min @ 50% FTP
6x 1min @ 114% FTP,
rest 1min 15sec @ 50% FTP
6min @ 50% FTP
4min @ 95% FTP
4min @ 55% FTP
3min @ 95% FTP
3min @ 55% FTP
2min @ 95% FTP
5min from 65 to 45% FTP
Workout overview

Duration: 1h 18m 30s

Stress points: 70

Zone distribution

Z1: 45m

Z2: 14m

Z3: -

Z4: 11m

Z5: 6m

Z6: 3m

57%
17%
0%
14%
8%
4%

Author: C.OHearn Z50

A bit of everything workout of short, medium and longer intervals at varying intensity.

8 x 25 second sprints with 35 seconds recovery.

6 x 1 minute above FTP Z5 intervals with 1.15 recovery.

3 sweet spot Z4 intervals of 4,3, and 2 minutes with equal recovery.

Medium dose.

Download workoutMore 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 | 92 SP

    View >

  • Aerobic High

    1h 45m | 105 SP

    View >

  • Aerobic Low

    1h 5m | 64 SP

    View >

  • Aerobic Medium

    1h 30m | 89 SP

    View >

  • Anaerobic High 1

    1h 11m | 77 SP

    View >

  • Anaerobic High 2

    1h 6m | 70 SP

    View >

  • Anaerobic High 3

    1h 11m | 78 SP

    View >

  • Anaerobic Low 1

    55m | 52 SP

    View >

  • Anaerobic Low 2

    51m | 48 SP

    View >

  • Anaerobic Low 3

    53m | 50 SP

    View >

  • Anaerobic Med 1

    1h 1m | 63 SP

    View >

  • Anaerobic Med 2

    59m | 61 SP

    View >

  • Anaerobic Med 3

    59m | 60 SP

    View >

  • Anaerobic Slide High

    1h 19m | 75 SP

    View >

  • Anaerobic Slide Medium

    1h 19m | 70 SP

    View >

  • Lactate High 1

    1h 23m | 87 SP

    View >

  • Lactate High 2

    1h 25m | 90 SP

    View >

  • Lactate High 3

    1h 23m | 88 SP

    View >

  • Lactate Low 1

    55m | 52 SP

    View >

  • Lactate Low 2

    59m | 58 SP

    View >

  • Lactate Low 3

    59m | 57 SP

    View >

  • Lactate Med 1

    1h 7m | 68 SP

    View >

  • Lactate Med 2

    1h 14m | 75 SP

    View >

  • Lactate Med 3

    1h 14m | 77 SP

    View >

  • Race Pace Plus High

    1h 10m | 73 SP

    View >

  • Race Pace Plus Medium

    1h 2m | 63 SP

    View >

  • Threshold Pyramid High

    1h 20m | 78 SP

    View >

  • Threshold Pyramid Medium

    1h 11m | 66 SP

    View >

  • Unders & Overs High

    1h 25m | 98 SP

    View >

Similar workouts

  • Anaerobic Slide High

    1h 19m | 75 SP

    View >

  • Bex Rimmington Maximal Efforts

    1h 3m | 65 SP

    View >

  • Glasgow Revisited

    1h | 63 SP

    View >

  • Sam Begg - What Goes Up

    1h | 73 SP

    View >

  • 9. Race Day

    55m | 56 SP

    View >

  • Stage 5

    55m | 60 SP

    View >

  • Stage 8

    48m | 53 SP

    View >

  • 20-min Pre-Race + 3x Race Start

    1h | 71 SP

    View >

  • 5. Extensive Anaerobic 1min

    1h 3m | 54 SP

    View >

  • Karl Alexander - The 13:50

    1h | 75 SP

    View >

  • Session 9: Extended Over Unders

    1h 16m | 82 SP

    View >

  • Reece Barclay Mix Session

    1h | 69 SP

    View >