7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP5min @ 50% FTP5min @ 65rpm, 75% FTP5min @ 110rpm, 81% FTP3min @ 95% FTP2min @ 70rpm, 109% FTP3min @ 95% FTP5min @ 81% FTP5min @ 75% FTP5min @ 50% FTP5min @ 65rpm, 75% FTP5min @ 110rpm, 81% FTP3min @ 95% FTP2min @ 70rpm, 109% FTP3min @ 95% FTP5min @ 81% FTP5min @ 75% FTP5min @ 50% FTP
Workout overview

Duration: 1h 22m

Stress points: 88

Zone distribution

Z1: 22m

Z2: 23m

Z3: 20m

Z4: 12m

Z5: 5m

Z6: -

26%
28%
24%
15%
6%
0%

This is a pyramid style workout, which is an all round session which will help to boost your endurance, but also your strength as we hit the peak of the pyramid. Here we complete a 2 minute effort at 109% of FTP, critically at 70rpm which really draws on your strength and is what really makes this part of the pyramid a challenge.

Metabolic waste will build up throughout this session, and you will be forced to continue producing power with lactate present - this is known as your lactate tolerance, which we are trying to improve.

This workout keeps things interesting by changing the intensity and the monotony of a steady state workout. Real life racing is often more comparable to this type of workout than a very steady state type of workout. The changes in cadence also try and mimic the conditions of real world riding.

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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