Workout overview
Duration: 1h
Stress points: 75
Zone distribution
Z1: 21m
Z2: 7m
Z3: 2m
Z4: 20m
Z5: 10m
Z6: -
How do you turn into a Time Trial rider? This workout gives you all the tools you need to help you smash sustained efforts lasting 15–30min.
This session has you performing 30min of work near your FTP. Starting the first set at a higher intensity means lactate levels will increase slightly at the beginning without time to fully clear. Conversely, starting easy in the last set before building the intensity towards the end means you'll have to generate hard efforts at the end of nearly 50min of work and cumulative fatigue.
Tiring, we know. But totally worth it. This work helps build fatigue resistance along with sustainable aerobic power, crucial when hitting longer segments to the best of your ability.
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?.