Workout overview

Duration: 1h 13m

Stress points: 72

Zone distribution

Z1: 33m

Z2: 3m

Z3: -

Z4: 36m

Z5: 1m

Z6: -

45%
5%
0%
49%
1%
0%

Today's session continues to focus on developing your endurance and aerobic conditioning which are fundamental attributes for anyone looking to perform the Absa Cape Epic, which has 100km + days with 2800m of climbing!

We are going to push ourselves right up to our threshold, by completing 6 efforts, split in to two blocks of 3 efforts (90%, 95% and 100% of our FTP). As the intensity goes up, the volume goes down so this session is definitely manageable and is a nice building block rather than leaving you totally exhausted for tomorrow.

The Absa Cape Epic is 8 days of back to back riding, so we need to be replicating this to a degree in training so try and ride your bike for a few days in a row after this session.

✓ Available in Zwift More workouts like this

  • Absa Cape Epic Workout 1

    1h 3m | 53 SP

  • Absa Cape Epic Workout 10

    1h 25m | 81 SP

  • Absa Cape Epic Workout 11

    1h 41m | 84 SP

  • Absa Cape Epic Workout 12

    1h 32m | 98 SP

  • Absa Cape Epic Workout 13

    1h 13m | 76 SP

  • Absa Cape Epic Workout 14

    1h 12m | 59 SP

  • Absa Cape Epic Workout 15

    1h 20m | 74 SP

  • Absa Cape Epic Workout 16

    1h 22m | 81 SP

  • Absa Cape Epic Workout 2

    1h 4m | 66 SP

  • Absa Cape Epic Workout 3

    1h | 61 SP

  • Absa Cape Epic Workout 4

    1h 3m | 71 SP

  • Absa Cape Epic Workout 5

    1h 13m | 72 SP

  • Absa Cape Epic Workout 6

    1h 3m | 82 SP

  • Absa Cape Epic Workout 7

    1h 14m | 87 SP

  • Absa Cape Epic Workout 8

    1h 17m | 73 SP

  • Absa Cape Epic Workout 9

    1h 33m | 90 SP

Similar workouts

  • Absa Cape Epic Workout 7

    1h 14m | 87 SP

  • Absa Cape Epic Workout 4

    1h 3m | 71 SP

  • Devedeset

    1h | 54 SP

  • Absa Cape Epic Workout 12

    1h 32m | 98 SP

  • Cruise Intervals #6

    58m | 69 SP

  • Absa Cape Epic Workout 9

    1h 33m | 90 SP

  • Cruise Intervals #5

    1h 4m | 75 SP

  • Cruise Intervals #4

    59m | 69 SP

  • Halvfems

    1h | 58 SP

  • Halvfems

    1h | 58 SP

  • Novanta

    1h | 63 SP

  • Novanta

    1h | 63 SP