7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP5min @ 50% FTP3min @ 50% FTP7x 3min @ 115% FTP,
5min @ 50% FTP
5min @ 50% FTP
Workout overview

Duration: 1h 20m

Stress points: 95

Zone distribution

Z1: 55m

Z2: 3m

Z3: -

Z4: -

Z5: 22m

Z6: -

68%
4%
0%
0%
28%
0%

Today's session is focused on hitting our Vo2 Max, by completing 7 efforts, each being 3 minutes long, with 5 minutes rest between each effort.

You may think that you don't need the full 5 minutes after effort 1, however its about getting enough recovery early on in the session that efforts 5, 6 and 7 are still quality efforts and you are not too fatigued.

This session will help you become more efficient at utilising oxygen as an energy source, and help you to produce high power more efficiently / more aerobically.

So translating this to mountain biking - it means you can more efficiently tackle those few minute tough sections, leaving you fresher later on in your ride.

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?.

  • Workout 1

    1h 3m | 58 SP

  • Workout 2

    1h 4m | 76 SP

  • Workout 3

    1h | 65 SP

  • Workout 4

    1h 3m | 83 SP

  • Workout 5

    1h 13m | 82 SP

  • Workout 6

    1h 9m | 109 SP

  • Workout 7

    1h 14m | 100 SP

  • Workout 8

    1h 17m | 93 SP

  • Workout 9

    1h 33m | 109 SP

  • Workout 10

    1h 25m | 97 SP

  • Workout 11

    1h 41m | 92 SP

  • Workout 12

    1h 32m | 111 SP

  • Workout 13

    1h 13m | 91 SP

  • Workout 14

    1h 12m | 77 SP

  • Workout 15

    1h 20m | 95 SP

  • Workout 16

    1h 22m | 88 SP

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