Workouts» Zwift Academy 2018» Semi Finals »

3. Capacity with Tempo

3min from 45 to 60% FTP
1min @ 60% FTP
1min @ 65% FTP
1min @ 81% FTP
1min @ 109% FTP
2min @ 50% FTP
5min @ 90% FTP
3min @ 50% FTP
2min from 88 to 130% FTP
3min @ 50% FTP
2min from 88 to 130% FTP
3min @ 50% FTP
2min from 88 to 130% FTP
3min @ 50% FTP
2min from 88 to 130% FTP
3min @ 50% FTP
2min from 88 to 130% FTP
3min @ 50% FTP
2min from 88 to 130% FTP
3min @ 50% FTP
5min @ 90% FTP
3min @ 50% FTP
6min from 75 to 50% FTP
Workout overview

Duration: 1h 1m

Stress points: 69

Zone distribution

Z1: 31m

Z2: 6m

Z3: 12m

Z4: 4m

Z5: 5m

Z6: 4m

51%
9%
19%
7%
8%
6%

After completing 6 x Capacity intervals that climb from 88-130% FTP over 2min, the session finishes with a 5min tempo effort. Generally 5min at tempo is quite comfortable, but how will it be after 6 x 2min capacity efforts?

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Zwift Academy 2018 » Semi Finals

  • 1. 30/15's with Threshold

    1h | 84 SP

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  • 2. Capacity into Sweet Spot

    1h | 75 SP

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  • 3. Capacity with Tempo

    1h 1m | 69 SP

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  • 4. 2 x 12min Test

    1h 3m | 62 SP

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