Workout overview

Duration: 55m 5s

Stress points: 38

Zone distribution

Z1: 45m

Z2: 5m

Z3: 2m

Z4: 1m

Z5: 1m

Z6: 2m

82%
9%
3%
2%
1%
3%

This 4th workout from the Zwift Academy program focuses on your ability to produce high power efforts above threshold, which is a significant factor in racing. This session focuses on intensive anaerobic efforts of 25sec.



Because we are looking for maximal efforts in this area, full recovery is provided between each interval. Whilst the session might look simple on paper, don't be fooled. This is a high intensity session that will push you to your limits.



To help you judge your effort for this duration, you will be guided through the opening intervals before being provided with the opportunity to produce your best efforts in the finale.

✓ Available in Zwift More workouts like this

  • 1. Over Ones

    1h 10m | 81 SP

  • 10. Capacity Reloaded

    1h 10m | 77 SP

  • 2. Strength Reloaded

    1h 12m | 73 SP

  • 3. Under Ones

    57m | 52 SP

  • 4. Intensive Anaerobic

    55m | 38 SP

  • 5. Extensive Anaerobic 1min

    1h 3m | 54 SP

  • 6. Max Aerobic

    1h | 58 SP

  • 7. Intensive Aerobic

    56m | 47 SP

  • 8. Lactate Shuttling

    56m | 59 SP

  • 9. Race Day

    55m | 56 SP

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