Zwift workouts: Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan » Week 2 » B: VO2: 3 x 2 with SST x 10

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B: VO2: 3 x 2 with SST x 10

1x 5min @ 45% FTP,
5min @ 60% FTP

1x 30sec @ 100% FTP,
30sec @ 50% FTP

1x 30sec @ 110% FTP,
30sec @ 50% FTP

1x 30sec @ 120% FTP,
30sec @ 50% FTP

2min @ 50% FTP

3x 2min @ 115% FTP,
3min @ 50% FTP

10min @ 90% FTP

3x 2min @ 115% FTP,
3min @ 50% FTP

5min from 50 to 30% FTP

Workout overview

Duration: 1h

Stress points: 71

Zone distribution

Z1: 32m

Z2: 5m

Z3: -

Z4: 11m

Z5: 13m

Z6: 1m

53%

18%

21%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Z1 (25%) to Z3 (75%) .
-3x (30 second leg primer efforts (95%, 105%, 115%) with 30 seconds easy between.
-2 minutes easy.
———
MAIN SET:
-3x (2 minutes Z5 (115%), with 3 minutes easy between.
-10 minutes Z4 (90%).
-Then repeat, 3x (2 minutes Z5 (115%), with 3 minutes easy between.
———
COOL DOWN:
-5 minutes Z1.

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