Zwift workouts: Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan » Week 3 » A: SST: Bookend Bursts (Increasing)

Workouts» Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan» Week 3 »

A: SST: Bookend Bursts (Increasing)

5min @ 50% FTP

5min @ 65% FTP

3min @ 80% FTP

2min @ 55% FTP

1x 30sec @ 150% FTP,
9min @ 90% FTP

30sec @ 130% FTP

3min @ 55% FTP

1x 30sec @ 150% FTP,
10min @ 90% FTP

30sec @ 130% FTP

3min @ 55% FTP

1x 30sec @ 150% FTP,
12min @ 90% FTP

30sec @ 130% FTP

5min from 50 to 30% FTP

Workout overview

Duration: 1h

Stress points: 74

Zone distribution

Z1: 18m

Z2: 5m

Z3: 3m

Z4: 31m

Z5: -

Z6: 3m

30%

52%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Z1 to Z3.
- 2 minutes easy.
———
MAIN SET:
---Interval #1 30 sec @Z6 + 9:00 @ Z4 +30 sec @Z5
---Interval #1 30 sec @Z6 + 10:00 @ Z4 +30 sec @Z5
---Interval #1 30 sec @Z6 + 12:00 @ Z4 +30 sec @Z5
-Rest for 3 minutes between intervals.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

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A: SST: Bookend Bursts (Increasing)

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