3min from 45 to 60% FTP1min @ 65% FTP1min @ 81% FTP1min @ 109% FTP1min @ 50% FTP4min from 51 to 85% FTP2min @ 50% FTP3x 3min @ 65rpm, 75% FTP,
1min @ 95rpm, 95% FTP
3min @ 50% FTP3x 3min @ 65rpm, 75% FTP,
1min @ 95rpm, 95% FTP
3min @ 50% FTP3x 3min @ 65rpm, 75% FTP,
1min @ 95rpm, 95% FTP
5min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 18m

Z2: 30m

Z3: 2m

Z4: 9m

Z5: 1m

Z6: -

30%
50%
4%
15%
2%
0%

This early phase of training for L'Etape du Tour is about building a base for higher intensity work later in the plan. It's also the phase where we look to extend our endurance capabilities. One such method to achieve this is through Strength Endurance work. Strength Endurance intervals on the bike are targeted around achieving high crank torque. To do this, we produce high power with low cadence.

This high crank torque engages more of your fast twitch fibers, which allows you to gain endurance. However, the target power is below your FTP, allowing you to extend the effort.

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. Aerobic 12's #1

    1h 3m | 55 SP

  • 2. Strength Endurance Rotations #1

    1h | 58 SP

  • 3. 30/30 Anaerobic #1

    52m | 57 SP

  • 4. Strength Tempo #1

    57m | 58 SP

  • 5. Mitochondria #1

    1h | 66 SP

  • 6. Strength Tempo #2

    56m | 58 SP

  • 7. Endurance + 3x1min

    50m | 49 SP

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