3min @ 50% FTP
4x 10sec @ 175% FTP,
50sec @ 50% FTP
3min @ 70% FTP
2min @ 50% FTP
5min @ 85% FTP
3min @ 50% FTP
4min from 95 to 104% FTP
4x 1min @ 80rpm, 135% FTP,
2min @ 90rpm, 50% FTP
5min @ 50% FTP
4min from 95 to 105% FTP
4x 1min @ 80rpm, 135% FTP,
2min @ 90rpm, 50% FTP
3min @ 50% FTP
Workout overview
Duration: 1h
Stress points: 78
Zone distribution
Z1: 35m
Z2: 3m
Z3: 5m
Z4: 8m
Z5: -
Z6: 9m
Anaerobic efforts are a guaranteed part of MTB riding. They come thick and fast during an off-road ride, often being produced at a low cadence.
To add to the specificity of the workout, the anaerobic efforts are completed immediately after 4min threshold effort.
✓ Available in Zwift
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