Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 16m

Z2: 34m

Z3: 5m

Z4: 3m

Z5: 2m

Z6: -

27%
56%
8%
4%
4%
0%

In today's workout, you will complete 3 x 12 minute blocks of Zone 3, with some surges thrown in for good measure! The Zone 3 riding should feel nice and comfortable, however the surges may sting a little. The surges in each block increase in intensity, but decrease in duration;
Block 1 - 100% of FTP for 30 seconds,
Block 2 - 110% of FTP for 20 seconds,
Block 3 - 115% of FTP for 15 seconds.

At the end of each 12 minute block, there is a 1 minute 'Free Ride' - depending on your current level of fitness, you can either drop the hammer and give it your max effort, or take some extra recovery. The significant volume of Tempo riding, coupled with the surges will help develop your endurance.

✓ Available in Zwift More workouts like this

  • 2004

    51m | 57 SP

  • 2015

    1h 26m | 97 SP

  • Free Ride Sandwich

    53m | 53 SP

  • Get It Done

    1h | 49 SP

  • Rolling Roads

    1h 11m | 70 SP

  • Twelve Spikes

    1h | 51 SP

Similar workouts

  • Middle threshold 2

    1h 5m | 61 SP

  • 2. Power + Climbing

    45m | 52 SP

  • Start-Stop

    40m | 28 SP

  • 2. Zone 2 #2

    1h | 47 SP

  • 1. Zone 2 #2

    1h | 47 SP

  • 2. Zone 2 #2

    1h | 47 SP

  • 2. Zone 2 #2

    1h | 47 SP

  • 1. Zone 2 #2

    1h | 47 SP

  • Welcome

    50m | 49 SP

  • Zwift Fondo Wk1 Wo1: Welcome

    50m | 49 SP

  • Zwift Fondo Wk1 Wo1: Welcome

    50m | 49 SP

  • 5. 1min Power Duration

    1h | 48 SP