Workout overview

Duration: 51m 30s

Stress points: 70

Zone distribution

Z1: 27m

Z2: 5m

Z3: 2m

Z4: 8m

Z5: -

Z6: 9m

53%
10%
4%
15%
0%
17%

If you've ever seen a rider attack hard in the last leg of a race or explode over short steep climbs, they're using the efforts learned in this workout. Let's get after it.

This session is focused on stressing your peak VO2 early in each interval, then maintaining that level of oxygen consumption before continuing at a level that really works your aerobic system. Performing six reps will stress your aerobic capacity along with your lactate clearance abilities, something that's crucial for recovering between segments.

Coach's Tip: Zwift Academy Road was developed with structure in mind. For best results, complete the workouts in order.

This training program was designed by Stephen Gallagher and Dan Fleeman from Dig Deep Coaching. Their complete coaching approach ensures every Zwift Academy athlete learns the building blocks for successful training.

✓ Available in Zwift More workouts like this

  • 1. VO2 Over/Unders

    49m | 60 SP

  • 2. Peak VO2 Intervals

    52m | 70 SP

  • 3. Lactate Tolerance

    48m | 62 SP

  • 4. Threshold Under/Overs

    49m | 60 SP

  • 5. Upper Threshold Blocks

    1h | 75 SP

  • 6. FTP Boost

    55m | 66 SP

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