6min @ 50% FTP1min from 50 to 72% FTP5min @ 72% FTP1min from 72 to 96% FTP2min @ 96% FTP2min free ride4x 5min @ 110% FTP,
4min @ 50% FTP
Workout overview

Duration: 53m

Stress points: 72

Zone distribution

Z1: 22m

Z2: 6m

Z3: 3m

Z4: 2m

Z5: 20m

Z6: -

42%
11%
5%
4%
38%
0%

Author: ODZwifters

This workout is specifically used in the early base phase of a training schedule to elicit VO2max or aerobic capacity.

The target for these longer intervals are 110% to ensure that riders are not bumping into their anaerobic stores to complete the workouts. Simply put the longer we can stay aerobic for these harder efforts the more you will have left in the tank at the end of a race or ride for a hard finish.

Each workout will have progressive time spent to at this limit to help increase rider FTP as well.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • ODZwifters - VO2max 544

    53m | 72 SP

  • ODZwifters - VO2max 654

    1h 1m | 84 SP

  • ODZwifters - VO2max 764

    1h 9m | 94 SP

  • ODZwifters - VO2max 874

    1h 17m | 107 SP

Similar workouts

  • ODZwifters - VO2max 654

    1h 1m | 84 SP

  • 10. HIIT It Don't Quit It!

    45m | 52 SP

  • ODZwifters - VO2max 764

    1h 9m | 94 SP

  • In & Out

    1h 15m | 76 SP

  • Sam's VO2max Preload

    1h | 80 SP

  • 30/30 Anaerobic #4

    1h 7m | 73 SP

  • Conditioning wk7 above FTP

    1h | 79 SP

  • 3. FTP Development

    1h 1m | 74 SP

  • FTP Development

    1h 1m | 74 SP

  • VO2 I - Ouch!

    1h | 74 SP

  • 5. Sunday - SST/OU: Purple Unicorn

    1h 47m | 139 SP

  • Race Pace Plus Medium

    1h 2m | 75 SP