Fun is Fast 2021


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8min from 50 to 75% FTP2min @ 85rpm, 50% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP5min @ 85rpm, 50% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP5min from 69 to 44% FTP
Workout overview

Duration: 44m

Stress points: 44

Zone distribution

Z1: 13m

Z2: 8m

Z3: 19m

Z4: 1m

Z5: 2m

Z6: -

30%
19%
44%
2%
4%
1%

Steady tempo efforts are great, but by incorporating 30sec high-intensity efforts into them, you will improve your body's ability to work aerobically for longer periods of time. This helps the body adapt to the natural surges in climbing around hairpin corners or even following the increased pace after an attack. Today's sessions consists of 2 x 16min tempo efforts with a 30sec surge every 3.5min.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

10min from 50 to 75% FTP2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP
1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP
2min @ 50% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP
10min @ 85rpm, 65% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP
5min from 55 to 35% FTP
Workout overview

Duration: 45m

Stress points: 53

Zone distribution

Z1: 20m

Z2: 16m

Z3: 2m

Z4: 2m

Z5: 1m

Z6: 5m

44%
36%
4%
4%
1%
10%

Since he was a Junior, Mathieu van der Poel (MvdP) has been dominant in cyclocross and mountain biking, winning World titles in both. Now he also races at WorldTour level, winning stage races and Classics. He has an incredible ability to accelerate, seemingly at will, and keep extreme pressure on to break his competitors. This ability is called anaerobic capacity and is what today's workout will be focused on improving.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min 20sec from 50 to 75% FTP1min @ 50% FTP5x 1min @ 118% FTP,
1min @ 95% FTP
7min @ 51% FTP10x 30sec @ 125% FTP,
30sec @ 88% FTP
5min from 63 to 25% FTP
Workout overview

Duration: 41m 20s

Stress points: 58

Zone distribution

Z1: 16m

Z2: 5m

Z3: 5m

Z4: 5m

Z5: 5m

Z6: 5m

39%
13%
12%
12%
12%
12%

Anna van der Breggen is arguably one of the most versatile riders of her generation. She excels by staying cool when others crumble under pressure. So, what better way to challenge your ability to embrace your inner Anna van der Breggen by doing some over/unders! Over/unders are great for improving your ability to surge hard again and again but not recovering fully in between. A perfect workout for one-day classics and stage race specialists - like Anna!

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.