Workout overview

Duration: 55m 30s

Stress points: 65

Zone distribution

Z1: 27m

Z2: 3m

Z3: -

Z4: 23m

Z5: 1m

Z6: 2m

48%
6%
0%
42%
1%
3%

Improving your Threshold capabilities is essential for every aspect of cycling and endurance sports. Improving your threshold will increase endurance, develop a higher cruising speed, and reduce fatigue. In this workout, we prioritize building this key area of performance.

Improving your FTP is not always about doing long intervals that are mentally and physically draining. In this workout, we cheat the system by doing shorter efforts to make big gains.

Improving your ability to perform prolonged intensities around your FTP can be done in several ways. One of the best ways to enhance this is to perform sustained Threshold efforts with an elevated lactate level.

In this session, we prime your lactate system at the start of each interval by doing a short anaerobic effort, followed by 5min at your FTP.

We start the workout with a 6min effort below your threshold, which helps you engage the larger muscle groups needed for higher Threshold efforts later in the workout.

✓ Available in Zwift More workouts like this

  • 1. Aerobic Power

    1h | 68 SP

  • 2. Sprint Profile

    51m | 34 SP

  • 3. VO2 Capacity

    1h | 61 SP

  • 4. Anaerobic Resilience

    1h 4m | 56 SP

  • 5. Primed FTP

    56m | 65 SP

  • 6. Alternative Sprints

    59m | 43 SP

  • 7. VO2 Development

    1h 9m | 82 SP

  • 8. Anaerobic Depletion

    59m | 53 SP

Similar workouts

  • Strength 1

    1h | 81 SP

  • Absa Cape Epic Workout 13

    1h 13m | 91 SP

  • 3. Hard Starts #1

    59m | 73 SP

  • Cruise Intervals #6

    58m | 77 SP

  • 3. Explosive power into Z4

    55m | 66 SP

  • 2. Race Practice

    1h | 73 SP

  • 2. Explosive Climb #1

    59m | 66 SP

  • 5. Really Saw Legs

    1h 17m | 78 SP

  • Attack!

    1h | 61 SP

  • Over the top

    1h 15m | 71 SP

  • SZRGWO 07.3

    56m | 79 SP

  • SZRGWO 06.1

    52m | 67 SP