Workout overview

Duration: 1h 29m

Stress points: 113

Zone distribution

Z1: 41m

Z2: 9m

Z3: 5m

Z4: 19m

Z5: 6m

Z6: 10m

46%
10%
5%
21%
7%
11%

This is a very tough session, make sure you are fresh and suitably motivated before attempting this session. Try your best to complete the intervals, it is however, designed to take you to your VO2max (limit of your aerobic capacity) and may be tricky to complete. A good warm up is required, I would also recommend a gel and a strong coffee before-hand.  The main interval, repeated twice, starts with 3 minutes at powers just below your FTP ("pushing"), this is the easiest part of the interval, do not go out too hard here, otherwise you will pay the price later on! After 3 minutes lift to powers just above your FTP ("pulling"), then back to pushing. Then the intensity increases to your maximal aerobic power (MAP) for 2 minutes, then back to pushing for 3 minutes; try and get your breath here and prepare for the final 2 minutes!

✓ Available in Zwift More workouts like this

  • 1. Zwift Academy FTP Test

    1h 7m | 56 SP

  • 2. Zone 3 with Sprints

    1h 29m | 96 SP

  • 3. Threshold Pushing

    1h 26m | 89 SP

  • 4. Threshold Capacity

    1h 29m | 97 SP

  • 5. Race Prep Session

    1h 39m | 181 SP

  • 6. Push / Pull / MAP

    1h 43m | 124 SP

  • 7. Extended Over Unders

    1h 29m | 113 SP

  • 8. Critical Power Test

    52m | 38 SP

Similar workouts

  • Session 22: Extended Over Unders

    1h 17m | 103 SP

  • Session 9: Extended Over Unders

    1h 16m | 111 SP

  • Aktivitus Power & Endurance 12

    1h 3m | 98 SP

  • 6. Push / Pull / MAP

    1h 43m | 124 SP

  • Serrated

    1h 30m | 121 SP

  • Spaded Sweetie

    1h | 75 SP

  • Aktivitus Power & Endurance 4

    1h 1m | 81 SP

  • Power Pyramid v1

    59m | 107 SP

  • Session 23: Extra-Extended OUs

    1h 29m | 126 SP

  • AC + Sweet Spot #1

    1h 2m | 91 SP

  • Race Simulation

    1h 10m | 86 SP

  • GC Coaching's Spaded Sweetie

    57m | 74 SP