10min from 50 to 80% FTP1min from 80 to 95% FTP4min @ 60% FTP4x 30sec @ 130% FTP,
1min @ 95% FTP
5min @ 55% FTP4x 30sec @ 130% FTP,
1min @ 95% FTP
5min @ 55% FTP4x 30sec @ 130% FTP,
1min @ 95% FTP
5min from 55 to 35% FTP
Workout overview

Duration: 48m

Stress points: 62

Zone distribution

Z1: 18m

Z2: 9m

Z3: 2m

Z4: 12m

Z5: -

Z6: 6m

38%
19%
4%
26%
0%
13%

When you need to constantly perform small surges of power—and keep pushing hard between these surges like in a Time Trial or when in fast paceline in a group ride—you're going to need excellent lactate tolerance. The better you are at metabolizing lactate, the better your endurance.

This session has two goals: enhance lactate tolerance, which allows you to perform at intensities above your FTP for longer, and boost your VO2 Max. This session will hold you at a high VO2 max over the majority of each set and raise your maximal aerobic capacity.

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.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • 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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