5min @ 85rpm, from 45 to 70% FTP3x 30sec @ 105rpm, 95% FTP,
3min 30sec @ 90rpm, 80% FTP
3min @ 85rpm, 50% FTP3x 30sec @ 70rpm, 95% FTP,
3min 30sec @ 90rpm, 80% FTP
3min @ 85rpm, 50% FTP3x 30sec @ 105rpm, 95% FTP,
3min 30sec @ 75rpm, 80% FTP
3min @ 85rpm, from 70 to 45% FTP
Workout overview

Duration: 50m

Stress points: 50

Zone distribution

Z1: 11m

Z2: 3m

Z3: 32m

Z4: 5m

Z5: -

Z6: -

22%
6%
63%
9%
0%
0%

Today's workout is a basic endurance workout to boost your aerobic capacity, which is your ability to consume oxygen during exercise.

No longer available in Zwift* 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?.

  • . MON: Rest Day

    - | 0 SP

  • 2. TUE: Aerobic Sustainability

    50m | 50 SP

  • 3. WED: Rest Day

    - | 0 SP

  • 4. THU: 3/3/2min VO2max

    49m | 59 SP

  • 5. FRI: Rest Day

    - | 0 SP

  • 6. SAT or SUN: Race Day!

    20m | 19 SP

  • 7. SAT or SUN: Free Ride

    1h 30m | 96 SP

Similar workouts

  • Aerobic Sustainability

    50m | 50 SP

  • Day 4 - Sprints #2

    55m | 56 SP

  • #30-DPC Zone 3 Ride + FTP - Session 1 - Shorter

    1h 5m | 61 SP

  • Recipe for Grit

    54m | 54 SP

  • Recipe for Grit

    54m | 54 SP

  • Day 5 - Endurance + 4x1min

    57m | 57 SP

  • Day 5 - Endurance + 4x1min

    57m | 57 SP

  • Tempo 15min / Target rpm #1

    56m | 56 SP

  • Day 5 - Endurance + 4x1min

    58m | 58 SP

  • 6. HIIT 80% FTP #2

    45m | 43 SP

  • A: Over/Unders: OU: 3 x 4 Decreasing

    1h | 63 SP

  • Day 6 - Sprints #1

    1h | 60 SP