3min @ 50% FTP4x 10sec @ 200% FTP,
50sec @ 65% FTP
1min @ 50% FTP3min @ 75% FTP2min @ 50% FTP5min from 50 to 85% FTP5min @ 92% FTP3min @ 50% FTP12x 30sec @ 115% FTP,
30sec @ 50% FTP
5min @ 50% FTP12x 30sec @ 115% FTP,
30sec @ 50% FTP
5min from 70 to 45% FTP
Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 30m

Z2: 11m

Z3: 1m

Z4: 5m

Z5: 12m

Z6: 1m

51%
18%
2%
8%
20%
1%

After completing a warm up that includes some high rpm sprints and a short threshold effort, the main sets today include short efforts at VO2max with short recovery. By completing short efforts above threshold you are able to accumulate more time in this area than if completed in longer efforts. The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!

✓ Available in Zwift More workouts like this

  • 30/30 Anaerobic #2

    1h | 64 SP

  • Aerobic 12's #2

    1h 11m | 63 SP

  • Anaerobic Endurance 6 x 60sec

    1h 12m | 79 SP

  • Cruise Intervals #1

    55m | 62 SP

  • Endurance #1

    1h | 52 SP

  • Tempo 20min / Target rpm #2

    1h 6m | 68 SP

Similar workouts

  • 30/30 Anaerobic #1

    52m | 54 SP

  • 5. VO2max Development

    52m | 67 SP

  • 3. 30/30 Anaerobic #1

    52m | 57 SP

  • 30/30 Anaerobic #1

    52m | 57 SP

  • 7. 40/20's #1

    50m | 51 SP

  • Day 5 - 40/20's #1

    51m | 52 SP

  • Day 6 - 40/20's #1

    51m | 52 SP

  • 40/20's #1

    51m | 52 SP

  • 5. VO2max Descending

    57m | 73 SP

  • FRNKLN - January 19

    30m | 42 SP

  • Anaerobic Capacity 1min & 2min

    54m | 68 SP

  • Anaerobic Capacity 1min & 2min

    54m | 68 SP