35min from 55 to 72% FTPover/under 20min @ 105/85rpm, 87% FTP5min @ 72% FTP5min @ 95% FTP3min @ 72% FTP5min @ 95% FTP3min @ 72% FTPover/under 12min @ 105/85rpm, 87% FTP5min @ 114% FTP5min @ 72% FTP12min from 85 to 105% FTP10min @ 72% FTP12min from 105 to 85% FTP18min @ 95% FTP10min @ 72% FTP4x 30sec @ 160% FTP,
1min 30sec @ 72% FTP
8min from 75 to 60% FTP
Workout overview

Duration: 2h 56m

Stress points: 218

Zone distribution

Z1: 10m

Z2: 1h 15m

Z3: 38m

Z4: 46m

Z5: 5m

Z6: 2m

6%
42%
22%
26%
3%
1%

GO long! This will challenge you mentally and physically! It's an indoor 3 hour session with major efforts and a ton of great work! Make sure you have plenty of water set up beside you, food to eat and all the remote controls, telephones near by, so you can access them without getting off the bike. I recommend getting off the bike for at least 5-7 minutes every hour and stretching out a bit and taking a bathroom break as well.

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?.

  • Day 1 - Cadence drills

    1h 20m | 84 SP

  • Day 2 - Super Peaks Pyramid

    1h 16m | 111 SP

  • Day 3 - Pirate pedaling

    1h 15m | 66 SP

  • Day 4 - Microbursts

    1h | 88 SP

  • Day 5 - Threshold and Vo2 Max!

    1h 7m | 76 SP

  • Day 6 - LONG day

    2h 56m | 218 SP

  • Day 7 - Stuck in the Rut

    1h 20m | 100 SP

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