10min from 25 to 75% FTP30sec @ 200% FTP45sec @ 75% FTP30sec @ 200% FTP45sec @ 75% FTP30sec @ 200% FTP1min @ 75% FTP2min @ 120% FTP1min @ 75% FTP1min @ 140% FTP6min @ 50% FTP5min @ 93% FTP6min from 75 to 25% FTP
Workout overview

Duration: 35m

Stress points: 53

Zone distribution

Z1: 17m

Z2: 8m

Z3: -

Z4: 5m

Z5: -

Z6: 5m


Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to improve maximal power output

10min WU
3x 15sec Max Efforts
2x 45sec Z2 Effort
2x 1min Z2 Effort
1x 2min Z6 Efforts
1x 1min Z6 Efforts
2x 2min Z2 Effort
1x 5min Recovery
1x 5min Threshold Effort
6min CD

We recommend NOT using ERG mode for this session. The first 15sec work blocks are max efforts, the watts are just a target.
During the hard part your RPE should be 8 or above, max means maximum sustainable for the time. Cadence of a normal amount so gear appropriately.
Easy spinning recovery blocks.

Lactate threshold (LT) training is a popular method of improving high-intensity endurance performance.
While V02 Max may indicate an athlete's genetic potential and natural ability, their lactate threshold can be increased substantially with the right training program.
Athletes often use their lactate threshold to determine how to train and what sort of a pace they can maintain during endurance sports.

The lactate threshold is a point during exhaustive, all-out exercise at which lactate builds up in the bloodstream faster than the body can remove it.
Anaerobic metabolism produces energy for short, high-intensity bursts of activity (lasting no more than a few minutes) before the lactate build-up reaches a threshold
where it can no longer be absorbed and, therefore, accumulates. This point is known as the lactate threshold and is usually reached between 50 to 80% of an athlete's VO2 max.

During moderate exercise, the lactate can be absorbed quickly, but with high-intensity exercise, it is produced faster than the body can absorb it.
This lactate threshold is marked by a slight drop in pH (from 7.4 to about 7.2) that is thought to and cause fatigue and reduce the power of muscle contractions.

Here's a little DPC guide on motivation and positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • #70-DPC "I Hate Pav" Intervals Session 3

    35m | 53 SP

  • #71-DPC Sweetspot Session 3

    1h 1m | 70 SP

  • #72-DPC STME Intervals - Session 3

    51m | 71 SP

Similar workouts

  • Georgia Simmerling - Team Pursuit

    32m | 37 SP

  • Georgia Simmerling - Team Pursuit

    32m | 37 SP

  • 05. Climb Time

    40m | 56 SP

  • 5. Crit City Downtown Dolphin

    40m | 52 SP

  • 5. Crit City Downtown Dolphin

    40m | 52 SP

  • Crit City Downtown Dolphin

    40m | 52 SP

  • Fun is Staying Cool

    41m | 58 SP

  • Fun is Staying Cool

    41m | 58 SP

  • 14. Earning Your Mom Stripes

    40m | 39 SP

  • Sweetspot with a kick

    1h | 67 SP

  • Seated Big Gear Sprints

    55m | 56 SP

  • Anaerobic Capacity 1min & 2min

    54m | 68 SP