4min from 45 to 70% FTP1min @ 50% FTP1min @ 95% FTP2min @ 50% FTP3min from 50 to 90% FTP3min @ 90% FTP3min @ 50% FTP3x 15sec @ 170% FTP,
30sec @ 65% FTP
5min @ 81% FTP4min @ 50% FTP3x 15sec @ 170% FTP,
30sec @ 65% FTP
5min @ 86% FTP4min @ 50% FTP3x 15sec @ 170% FTP,
30sec @ 65% FTP
10min from 76 to 89% FTP5min @ 50% FTP
Workout overview

Duration: 56m 45s

Stress points: 60

Zone distribution

Z1: 22m

Z2: 7m

Z3: 21m

Z4: 4m

Z5: -

Z6: 2m

39%
13%
37%
7%
0%
4%

The focus today, is on your ability to produce a steady Zone 3 effort after first completing some high intensity accelerations.

However, across the course of the session, the intensity and duration of the Zone 3 interval will increase.

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. Sub-Threshold #1

    55m | 59 SP

  • 2. Mitochondria #2

    1h | 69 SP

  • 3. Sub-Threshold #2

    58m | 65 SP

  • 4. Explosive Power Into Z3

    57m | 60 SP

  • 5. Descending Tempo #1

    55m | 57 SP

  • 6. Zone 3 Volume

    1h | 60 SP

  • 7. Endurance With 30sec

    54m | 49 SP

Similar workouts

  • Emporia Exertions

    55m | 58 SP

  • Emporia Exertions

    55m | 58 SP

  • 2. Spin Up #1

    56m | 58 SP

  • Spin Up #1

    56m | 58 SP

  • Chase To Race Your Dream

    1h | 67 SP

  • 05. Breakaway Blitz

    1h 5m | 66 SP

  • Day 6 - Tempo with accelerations #1

    52m | 63 SP

  • 9. Tempo With Accelerations #1

    52m | 63 SP

  • Tempo with accelerations #1

    52m | 63 SP

  • Day 2 - 15min varied tempo #3

    1h | 73 SP

  • 2. Tempo Accelerations

    50m | 61 SP

  • Teniel Campbell: All-rounder

    42m | 51 SP