8min from 40 to 80% FTP3min @ 55% FTP3min @ 85% FTP1min @ 95% FTP1min @ 105% FTP30sec @ 110% FTP3min @ 55% FTP1min 30sec @ 95% FTP1min 30sec @ 110% FTP30sec @ 55% FTP1min 30sec @ 95% FTP1min 30sec @ 110% FTP30sec @ 55% FTP1min 30sec @ 95% FTP1min 30sec @ 110% FTP5min @ 55% FTP1min 30sec @ 95% FTP1min 30sec @ 110% FTP30sec @ 55% FTP1min 30sec @ 95% FTP1min 30sec @ 110% FTP30sec @ 55% FTP1min 30sec @ 95% FTP1min 30sec @ 110% FTP4min from 55 to 35% FTP
Workout overview

Duration: 48m 30s

Stress points: 60

Zone distribution

Z1: 21m

Z2: 3m

Z3: 4m

Z4: 10m

Z5: 11m

Z6: -

43%
7%
8%
21%
22%
0%

This workout will see us push up your max aerobic ability with some focused work in your VO2 power. The goal is to accumulate around 8-10min at an intensity which is similar to that which you will ride the Volcano KOM at during your Baseline Ride. This workout will help push up that ability to maintain a high aerobic power, the goal is to spend some time at a good VO2 stimulus but having some micro rest periods which allows us to maintain the intensity.

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. Aerobic Conditioning

    55m | 62 SP

  • 2. FTP Short Blocks

    53m | 64 SP

  • 3. The Volcano

    49m | 60 SP

  • 4. Depleting Workout

    50m | 56 SP

  • 5. Pyramids

    46m | 54 SP

  • 6. Push the Pain Barrier

    49m | 54 SP

  • 1. Aerobic Conditioning

    40m | 44 SP

  • 2. FTP Short Blocks

    37m | 42 SP

  • 3. The Volcano

    34m | 39 SP

  • 4. Depleting Workout

    30m | 31 SP

  • 5. Pyramids

    34m | 37 SP

  • 6. Push the Pain Barrier

    35m | 36 SP

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