8min from 40 to 80 % FTP
3min @ 55 % FTP
1x 30sec @ 130 % FTP,55 % FTP
1x 45sec @ 130 % FTP,55 % FTP
1x 1min @ 130 % FTP,55 % FTP
1x 45sec @ 130 % FTP,55 % FTP
1x 30sec @ 130 % FTP,55 % FTP
5min @ 55 % FTP
7min @ 90 % FTP
4min from 55 to 35 % FTP
View watts
Enter FTP
8min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="80" data-unit="relpow">80</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 45sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 1min @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 45sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 5min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 7min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 4min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="35" data-unit="relpow">35</span>% FTP Workout overview Duration: 34m
Stress points: 37
Zone distribution Z1: 20m
Z2: 3m
Z3: 1m
Z4: 7m
Z5: -
Z6: 4m
This is focused on a high aerobic power with a 'VO2 Pyramid' which lasts a total of 7min but includes some short rest periods within each pyramid. This will see you have a high Vo2 by the end of each pyramid set as we try to raise your maximal aerobic 'roof'. The twist is that we have a short 7min block of sub threshold effort between each pyramid, an excellent session to push your limits.
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? .