Workout overview

Duration: 1h 3m

Stress points: 83

Zone distribution

Z1: 25m

Z2: 3m

Z3: -

Z4: 30m

Z5: 1m

Z6: 4m

39%
5%
0%
48%
2%
6%

Today's session is all about lactate tolerance. During the Absa Cape Epic you will find many obstacles requiring you to go above threshold. Teaching your body to be able to deal with lactate after such efforts and continue at a steady state is vital to getting through stages as fast a possible.

The workout is focused on Z4 interspersed with 30 sec sprints. This type of workout is where it starts to get uncomfortable for me but it helps to keep the eye on the prize. We will start by doing two shorter accelerations in the warm up to get you used to the effort before we move into the main body of the session.

✓ Available in Zwift More workouts like this

  • Absa Cape Epic Workout 1

    1h 3m | 58 SP

  • Absa Cape Epic Workout 10

    1h 25m | 97 SP

  • Absa Cape Epic Workout 11

    1h 41m | 92 SP

  • Absa Cape Epic Workout 12

    1h 32m | 111 SP

  • Absa Cape Epic Workout 13

    1h 13m | 91 SP

  • Absa Cape Epic Workout 14

    1h 12m | 77 SP

  • Absa Cape Epic Workout 15

    1h 20m | 95 SP

  • Absa Cape Epic Workout 16

    1h 22m | 88 SP

  • Absa Cape Epic Workout 2

    1h 4m | 76 SP

  • Absa Cape Epic Workout 3

    1h | 65 SP

  • Absa Cape Epic Workout 4

    1h 3m | 83 SP

  • Absa Cape Epic Workout 5

    1h 13m | 82 SP

  • Absa Cape Epic Workout 6

    1h 3m | 106 SP

  • Absa Cape Epic Workout 7

    1h 14m | 100 SP

  • Absa Cape Epic Workout 8

    1h 17m | 93 SP

  • Absa Cape Epic Workout 9

    1h 33m | 109 SP

Similar workouts

  • Aktivitus Power & Endurance 7

    59m | 78 SP

  • Stage 7

    46m | 75 SP

  • SZRGWO 11.3

    55m | 80 SP

  • Stage 15

    1h 15m | 98 SP

  • Devedeset

    1h | 62 SP

  • SZRGWO 08.3

    1h 4m | 82 SP

  • Absa Cape Epic Workout 5

    1h 13m | 82 SP

  • Cruise Intervals #5

    1h 4m | 82 SP

  • Cruise Intervals #6

    58m | 77 SP

  • Absa Cape Epic Workout 7

    1h 14m | 100 SP

  • Absa Cape Epic Workout 13

    1h 13m | 91 SP

  • Day 2 - Sub-threshold XX #1

    48m | 63 SP