Zwift workouts: GCN Zero to Hero Plan » Week 2 » 4. THU: Climbing Adaption

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4. THU: Climbing Adaption

3min @ 85rpm, 50% FTP

4x 10sec @ 100rpm, 150% FTP,
50sec @ 90rpm, 50% FTP

3min @ 85rpm, from 60 to 75% FTP

3min @ 85rpm, 50% FTP

30sec @ 100rpm, from 106 to 120% FTP

3min 30sec @ 90rpm, from 76 to 90% FTP

30sec @ 100rpm, from 106 to 120% FTP

3min 30sec @ 90rpm, from 76 to 90% FTP

30sec @ 100rpm, from 106 to 120% FTP

3min 30sec @ 90rpm, from 76 to 90% FTP

30sec @ 100rpm, from 106 to 120% FTP

3min 30sec @ 90rpm, from 76 to 90% FTP

5min @ 85rpm, 50% FTP

30sec @ 100rpm, from 106 to 120% FTP

3min 30sec @ 90rpm, from 76 to 90% FTP

30sec @ 100rpm, from 106 to 120% FTP

3min 30sec @ 90rpm, from 76 to 90% FTP

30sec @ 100rpm, from 106 to 120% FTP

3min 30sec @ 90rpm, from 76 to 90% FTP

30sec @ 100rpm, from 106 to 120% FTP

3min 30sec @ 90rpm, from 76 to 90% FTP

3min from 70 to 45% FTP

Workout overview

Duration: 53m

Stress points: 57

Zone distribution

Z1: 16m

Z2: 4m

Z3: 28m

Z4: -

Z5: 3m

Z6: 1m

30%

52%

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.

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4. THU: Climbing Adaption

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