5min @ 50% FTP5x 30sec @ 65% FTP,
30sec @ 80% FTP
3min @ 50% FTP1min @ 125% FTP5min from 76 to 91% FTP20sec @ 125% FTP2min @ 91% FTP20sec @ 125% FTP5min from 91 to 76% FTP30sec @ 125% FTP5min @ 76% FTP1min @ 125% FTP5min from 76 to 91% FTP20sec @ 125% FTP2min @ 91% FTP20sec @ 125% FTP5min from 91 to 76% FTP30sec @ 125% FTP5min @ 76% FTP1min @ 125% FTP4min from 76 to 80% FTP5min from 80 to 55% FTP
Workout overview

Duration: 1h 1m 20s

Stress points: 74

Zone distribution

Z1: 9m

Z2: 6m

Z3: 36m

Z4: 5m

Z5: -

Z6: 5m

15%
9%
59%
9%
0%
9%

Completing long tempo efforts with short, high intensity surges, is another way to increase threshold power.

With the constant high power, the body is forced to process the lactate produced from the above threshold surges.

We mix up the tempo work with some long anaerobic efforts for an added stress.

✓ Available in Zwift More workouts like this

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    1h 4m | 81 SP

  • 7. Tempo-Surges #3

    1h 1m | 74 SP

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