Workouts» Recreation and Foundation »

LIT medium optimized 75min

5min from 40 to 65% FTP
1min @ 105rpm, from 65 to 100% FTP
30sec @ 105rpm, 100% FTP
1min @ 105rpm, from 100 to 65% FTP
3min 30sec @ 65% FTP
3x 30sec @ 105rpm, 100% FTP,
3min @ 90rpm, 68% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 68% FTP
4min @ 70% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 68% FTP
4min @ 70% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 68% FTP
4min @ 70% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 68% FTP
4min @ 70% FTP
3min @ 65% FTP
30sec @ 50% FTP
5min from 65 to 40% FTP
Workout overview

Duration: 1h 15m

Stress points: 64

Zone distribution

Z1: 10m

Z2: 59m

Z3: 1m

Z4: 3m

Z5: -

Z6: 2m

14%
79%
1%
3%
0%
3%

Author: H.Eykelen

75min LIT/fatmax optimized - with boost-warm-up, 3x priming und 4x short peaks for "lifing the ass" at lower cadence.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

Recreation and Foundation

  • LIT extra long mix 120min

    2h | 100 SP

    View >

  • LIT long optimized 90min

    1h 30m | 74 SP

    View >

  • LIT medium optimized 75min

    1h 15m | 64 SP

    View >

  • LIT short optimized 55min

    55m | 46 SP

    View >

  • Regeneration short 50min

    50m | 28 SP

    View >

  • Regeneration standard 80min

    1h 20m | 44 SP

    View >

Similar workouts

  • LIT long optimized 90min

    1h 30m | 74 SP

    View >

  • 2. Wednesday - T: 2x20 @65-75 RPM

    1h 10m | 62 SP

    View >

  • 2. Wednesday - T: 3x12 @65-75 RPM

    1h 11m | 61 SP

    View >

  • 2. Wednesday - T: 3x10 @65-75 RPM

    1h 5m | 56 SP

    View >

  • Day 5 - Neuromuscular Power #1

    1h 3m | 67 SP

    View >

  • Day 5 - Neuromuscular Power #1

    1h 3m | 67 SP

    View >

  • 2. Wednesday - D: High / Low Cadence

    1h | 49 SP

    View >

  • 2. Wednesday - D: High / Low Cadence

    1h | 49 SP

    View >

  • Watopia Volcano Climb Forward | 4/21-4/27

    34m | 46 SP

    View >

  • 2. Tempo Accelerations

    50m | 61 SP

    View >

  • 6. Strength Tempo #2

    56m | 58 SP

    View >

  • 4. Strength Tempo #1

    57m | 58 SP

    View >