Workout overview

Duration: 1h 3m

Stress points: 106

Zone distribution

Z1: 47m

Z2: 3m

Z3: -

Z4: -

Z5: 1m

Z6: 12m

74%
5%
0%
0%
2%
19%

This workout is a key workout that Annika uses as preparation for key events. In mountain biking, to get up a short steep climb, or to get through some mud or over roots, the best way is to do it quickly - lots of power for a short period of time.

This session gets our anaerobic energy systems firing, as we make repeated 30 second efforts at 170% of FTP, simulating those short spikes in effort to get up a steep bank or through a technical part of the course.

Don't be discouraged if your power drops throughout the blocks. You'll burn a lot of matches as you progress through the session, so just try and hold on as long as you can as you will still benefit from the effort.

In the same fashion - don't go out too hard! This is a fairly long session, so in the first block, just do what you need to do. 170% of FTP - no more.

✓ 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

  • Absa Cape Epic Workout 14

    1h 12m | 77 SP

  • Circus

    1h | 78 SP

  • Anaerobic Endurance 6 x 60sec

    1h 12m | 79 SP

  • Micro Burst Intervals

    1h | 74 SP

  • Micro Burst Intervals 2

    1h 2m | 70 SP

  • Power Intervals #2

    59m | 83 SP

  • Breakfast Returns

    1h | 81 SP

  • Baffling Beau

    1h | 73 SP

  • 2. Capacity into Sweet Spot

    1h | 75 SP

  • Anaerobic Endurance 4 x 60sec

    59m | 62 SP

  • Day 7 - Max Aerobic Finale

    54m | 62 SP

  • 2. Max Aerobic Finale

    54m | 62 SP