Workouts» Zwift Academy 2018 »

10. Capacity Reloaded

3min @ 55% FTP
3min @ 85rpm, 70% FTP
3min @ 70rpm, 85% FTP
3min @ 55% FTP
1min @ 115% FTP
4min @ 87% FTP
3min @ 50% FTP
2min @ 115% FTP
3min @ 87% FTP
3min @ 50% FTP
3min @ 115% FTP
2min @ 87% FTP
3min @ 50% FTP
4min @ 115% FTP
1min @ 87% FTP
3min @ 50% FTP
3min @ 115% FTP
2min @ 87% FTP
3min @ 50% FTP
2min @ 115% FTP
3min @ 87% FTP
3min @ 50% FTP
1min @ 115% FTP
4min @ 87% FTP
5min @ 50% FTP
3min @ 55% FTP3min @ 85rpm, 70% FTP3min @ 70rpm, 85% FTP3min @ 55% FTP1min @ 115% FTP4min @ 87% FTP3min @ 50% FTP2min @ 115% FTP3min @ 87% FTP3min @ 50% FTP3min @ 115% FTP2min @ 87% FTP3min @ 50% FTP4min @ 115% FTP1min @ 87% FTP3min @ 50% FTP3min @ 115% FTP2min @ 87% FTP3min @ 50% FTP2min @ 115% FTP3min @ 87% FTP3min @ 50% FTP1min @ 115% FTP4min @ 87% FTP5min @ 50% FTP
Workout overview

Duration: 1h 10m

Stress points: 90

Zone distribution

Z1: 29m

Z2: 3m

Z3: 22m

Z4: -

Z5: 16m

Z6: -

41%
4%
31%
0%
23%
0%

This final session for the 2018 Zwift Academy was another favorite from 2017! This time with a little extra...



Last year we went up to the 4/1minute rep, this year we take it over the top and back down again! The main intervals are 7 x 5 minutes with 3 minutes easy spinning between efforts, starting just above threshold then settling into high Zone 3 (comfortably hard, but hardly comfortable).



This is pushing your threshold up. Working up the pyramid isn't too difficult, it is the return-leg when it starts to bite! Hang in and try and keep the power where it needs to be.

No longer available in Zwift* More workouts like this

*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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All workouts in 

Zwift Academy 2018

  • 1. Over Ones

    1h 10m | 93 SP

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  • 2. Strength Reloaded

    1h 12m | 86 SP

    View >

  • 3. Under Ones

    57m | 56 SP

    View >

  • 4. Intensive Anaerobic

    55m | 45 SP

    View >

  • 5. Extensive Anaerobic 1min

    1h 3m | 71 SP

    View >

  • 6. Max Aerobic

    1h | 70 SP

    View >

  • 7. Intensive Aerobic

    56m | 52 SP

    View >

  • 8. Lactate Shuttling

    56m | 66 SP

    View >

  • 9. Race Day

    55m | 66 SP

    View >

  • 10. Capacity Reloaded

    1h 10m | 90 SP

    View >

  • 1. 30/15's with Threshold

    1h | 84 SP

    View >

  • 2. Capacity into Sweet Spot

    1h | 75 SP

    View >

  • 3. Capacity with Tempo

    1h 1m | 69 SP

    View >

  • 4. 2 x 12min Test

    1h 3m | 62 SP

    View >

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