Workout overview

Duration: 1h 25m

Stress points: 97

Zone distribution

Z1: 39m

Z2: 3m

Z3: 30m

Z4: -

Z5: 13m

Z6: -

45%
4%
35%
0%
15%
0%

Today's workout again focuses on helping to develop our endurance and aerobic capacity - both key attributes for mountain biking and specifically the Absa Cape Epic.

Long days in the saddle, with some tricky terrain that requires a bursts of power to get through - this is where being able to produce spikes in power output, repeatedly for a few minutes at a time is critical for success. These efforts are not all out max efforts, but surges above threshold, but still a controlled, aerobic effort.

We are completing two blocks of Zone 3 effort at the start of this session to generate some fatigue and give the 3 minute Zone 5 efforts much more of a 'race feel' vs doing them fresh.

The 3 minutes Z5 efforts are to be completed as much as possible, out of the saddle as we imitate a very steep single track section!

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