7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP5min @ 50% FTP30sec @ 151% FTP5min @ 91% FTP30sec @ 151% FTP5min @ 90% FTP30sec @ 150% FTP5min @ 90% FTP30sec @ 150% FTP5min @ 50% FTP30sec @ 150% FTP5min @ 90% FTP30sec @ 150% FTP5min @ 90% FTP30sec @ 150% FTP5min @ 90% FTP30sec @ 150% FTP8min @ 50% FTP
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. 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.

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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