10min @ 85rpm, from 48 to 95% FTP1min 50sec @ 85rpm, 54% FTP3min @ 90rpm, 100% FTP3min @ 95rpm, 108% FTP3min @ 85rpm, 90% FTP3min @ 85rpm, 55% FTP3min @ 90rpm, 100% FTP3min @ 95rpm, 108% FTP3min @ 85rpm, 90% FTP3min @ 85rpm, 55% FTP3min @ 90rpm, 100% FTP3min @ 95rpm, 108% FTP3min @ 85rpm, 90% FTP3min from 65 to 45% FTP
Workout overview

Duration: 47m 50s

Stress points: 65

Zone distribution

Z1: 12m

Z2: 4m

Z3: 12m

Z4: 10m

Z5: 9m

Z6: -

26%
9%
25%
21%
19%
0%

Today's intervals are designed to increase your body's ability to buffer lactic acid and increase lactate tolerance. The intervals themselves are 3, 3min intervals, starting off 'at' FTP, then going up to zone 5 (over), and finishing at zone 3 (under). So, these are 'at' over/under intervals more specifically :-)

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?.

  • 1. MON: Rest Day

    - | 0 SP

  • 2. TUE: At/Over/Under

    48m | 65 SP

  • 3. WED: Rest Day

    - | 0 SP

  • 4. THU: EPOC

    52m | 58 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

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