3min @ 50% FTP
2x 1min @ 90rpm, 75% FTP,
1min @ 80rpm, 50% FTP
2x 1min @ 100rpm, 90% FTP,
1min @ 80rpm, 50% FTP
3min @ 85rpm, 50% FTP
6x 45sec @ 100rpm, 175% FTP,
4min 15sec @ 80rpm, 60% FTP
3min @ 85rpm, 50% FTP
5min @ 95rpm, 95% FTP
5min @ 85rpm, 50% FTP
Workout overview
Duration: 57m
Stress points: 81
Zone distribution
Z1: 18m
Z2: 28m
Z3: -
Z4: 7m
Z5: -
Z6: 5m
With repeated anaerobic bouts of 45sec, you will be improving your ability to process lactate and recover from hard efforts.
You will also be using up vital carbohydrate stores prior to the final 5min sub-threshold interval. This is where the adaptation occurs!
✓ Available in Zwift
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