5min @ 50% FTP5x 30sec @ 90rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 50% FTP12x 2min @ 90rpm, 91% FTP,
30sec @ 95rpm, 120% FTP
5min @ 50% FTP
Workout overview

Duration: 48m

Stress points: 64

Zone distribution

Z1: 13m

Z2: 3m

Z3: 3m

Z4: 24m

Z5: -

Z6: 6m

27%
5%
5%
50%
0%
13%

Building upon the previous Sub-Threshold XX session, this time we are decreasing the time between surges and increasing the number of surges.

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 More workouts like this

  • 1. Short Speed Reps

    7.2 km | 181 SP

  • 2. Sub-Threshold XX #2

    48m | 64 SP

  • 3. Fast Quarters

    5.2 km | 112 SP

  • 4. Endurance

    1h | 64 SP

  • 5. Test Week Tune-Up

    27m | 24 SP

  • 6. Short & Sharp

    3.2 km | 60 SP

  • 7. FTP Test

    1h 13m | 70 SP

Similar workouts

  • Day 4 - Sub-threshold XX #2

    48m | 64 SP

  • Day 2 - Sub-threshold XX #1

    48m | 63 SP

  • 2. Sub-Threshold XX #1

    48m | 63 SP

  • 6. 40/20's Into Threshold

    56m | 66 SP

  • Day 5 - 40/20's into Threshold

    57m | 67 SP

  • Aktivitus Power & Endurance 7

    59m | 78 SP

  • 20-min Pre-Race + 3x Race Start

    1h | 81 SP

  • 2. Micro Into Threshold

    57m | 67 SP

  • Micro Into Threshold

    57m | 67 SP

  • 4. THU: Climb Approach

    49m | 57 SP

  • Climb Approach

    49m | 57 SP

  • Aktivitus Power & Endurance 13

    1h 2m | 83 SP