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
8min @ 90rpm, 95% FTP
5min @ 50% FTP
Workout overview
Duration: 1h
Stress points: 86
Zone distribution
Z1: 18m
Z2: 28m
Z3: -
Z4: 10m
Z5: -
Z6: 5m
Building upon your previous HIIT 45sec session, this time we are extending the final sub-threshold interval to 8min.
The same principles apply. Burn up some carbs before completing a steady sub-threshold effort.
✓ Available in Zwift
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