15min from 30 to 90% FTP5min @ 38% FTP5x 1min @ 105% FTP,
3min @ 98% FTP
10min @ 38% FTP5x 1min @ 105% FTP,
3min @ 98% FTP
10min from 46 to 30% FTP
Workout overview

Duration: 1h 20m

Stress points: 98

Zone distribution

Z1: 33m

Z2: 4m

Z3: 4m

Z4: 35m

Z5: 5m

Z6: -

41%
5%
4%
44%
6%
0%

This is a variation of the classic "Over-Under" session where you alternate between riding just below your FTP and just above your FTP. Both of which will aid your ability to increase your threshold power and your bodies ability to process lactate.  Start with a progressive warm up, then into the main intervals. Which are 1 minute above threshold, or your 'pulling' powers then straight into 3 minutes at just below FTP, or your 'pushing' powers. Repeated for the duration of the intervals.  Recovery is 10 minutes between the two sets.  Try not to spike the power too much on the 'pulling/over' elements, aim to hold a smooth power. This effort is similar to riding in a breakaway situation - you don't want to surge when coming through and the same applies on the way back down to the 'pushing/under' element - keep on top of the resistance as it drops off.

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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