5min @ 50% FTP
5x 30sec @ 90rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 50% FTP
10x 2min 30sec @ 90rpm, 91% FTP,
30sec @ 95rpm, 120% FTP
5min @ 50% FTP
Workout overview
Duration: 48m
Stress points: 63
Zone distribution
Z1: 13m
Z2: 3m
Z3: 3m
Z4: 25m
Z5: -
Z6: 5m
This is a challenging session that builds upon the earlier work of steady sub-threshold efforts.
By challenging your ability to process lactate at near threshold power, you will increase your time to exhaustion and increase endurance.
All this is achieved with a 30min steady state effort that dips briefly into the realms of VO2.
✓ Available in Zwift
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