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.

✓ Available in Zwift More workouts like this

  • 1. Over Ones

    1h 10m | 93 SP

  • 10. Capacity Reloaded

    1h 10m | 90 SP

  • 2. Strength Reloaded

    1h 12m | 86 SP

  • 3. Under Ones

    57m | 56 SP

  • 4. Intensive Anaerobic

    55m | 45 SP

  • 5. Extensive Anaerobic 1min

    1h 3m | 71 SP

  • 6. Max Aerobic

    1h | 70 SP

  • 7. Intensive Aerobic

    56m | 52 SP

  • 8. Lactate Shuttling

    56m | 66 SP

  • 9. Race Day

    55m | 66 SP

  • 1. 30/15's with Threshold

    1h | 84 SP

  • 2. Capacity into Sweet Spot

    1h | 75 SP

  • 3. Capacity with Tempo

    1h 1m | 69 SP

  • 4. 2 x 12min Test

    1h 3m | 62 SP

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