5min from 45 to 75% FTP2x 1min @ 80% FTP,
1min @ 50% FTP
2x 1min @ 98% FTP,
1min @ 50% FTP
2min @ 50% FTP8x 15sec @ 150% FTP,
3min @ 88% FTP
2min @ 50% FTP3x 2min @ 120% FTP,
2min @ 50% FTP
5min from 75 to 45% FTP
Workout overview

Duration: 1h

Stress points: 78

Zone distribution

Z1: 19m

Z2: 5m

Z3: 26m

Z4: 2m

Z5: -

Z6: 8m

32%
8%
43%
3%
0%
13%

An effective way to build your aerobic endurance is to perform repeated, short, high power efforts throughout a steady state effort. After building some fatigue with the opening endurance interval, the session finishes with three anaerobic capacity intervals. The more efficient you are in the endurance effort, the stronger you will be for the AC efforts.

✓ Available in Zwift More workouts like this

  • AC + Sweet Spot #1

    1h 2m | 91 SP

  • Cruise Intervals #4

    59m | 77 SP

  • Endurance #3

    1h 6m | 60 SP

  • Neuromuscular + AC #1

    1h | 78 SP

  • Power Intervals #2

    59m | 83 SP

  • Sweet Spot 12

    1h 3m | 66 SP

Similar workouts

  • Neuromuscular + AC #1

    1h | 78 SP

  • Day 7 - Anaerobic into Sweet Spot

    1h 4m | 76 SP

  • 06. Tabata Time

    40m | 49 SP

  • 2. Microbursts 10-20-30

    47m | 51 SP

  • Microbursts 10-20-30

    47m | 51 SP

  • Anaerobic Med 1

    1h 1m | 75 SP

  • Anaerobic Med 3

    59m | 71 SP

  • Power Intervals #2

    59m | 83 SP

  • Anaerobic Med 2

    59m | 71 SP

  • Anaerobic Low 1

    55m | 61 SP

  • Ham Sandwich

    1h 2m | 76 SP

  • Ham Sandwich

    1h 2m | 76 SP