8min from 40 to 80% FTP3min @ 55% FTP1x 30sec @ 130% FTP,
30sec @ 55% FTP
1x 45sec @ 130% FTP,
45sec @ 55% FTP
1x 1min @ 130% FTP,
1min @ 55% FTP
1x 45sec @ 130% FTP,
45sec @ 55% FTP
1x 30sec @ 130% FTP,
30sec @ 55% FTP
5min @ 55% FTP7min @ 90% FTP4min from 55 to 35% FTP
Workout overview

Duration: 34m

Stress points: 37

Zone distribution

Z1: 20m

Z2: 3m

Z3: 1m

Z4: 7m

Z5: -

Z6: 4m

57%
9%
2%
21%
0%
10%

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?.

  • 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

Similar workouts

  • 11. What Goes Up Must Come Down

    40m | 53 SP

  • Turn up the AC (anaerobic capacity) (2x4x2)

    50m | 57 SP

  • #76-DPC "I Hate Pav" Intervals - Session 1

    38m | 50 SP

  • Turn Up The AC (2x4x2min)

    51m | 58 SP

  • 6. Push the Pain Barrier

    35m | 36 SP

  • Stage 2

    46m | 53 SP

  • 14. Earning Your Mom Stripes

    40m | 39 SP

  • 1. Fitness Builder

    42m | 47 SP

  • Fitness Builder

    42m | 47 SP

  • #67-DPC "I Hate Pav" Intervals Session 2

    36m | 41 SP

  • #64-DPC "I Hate Pav" Intervals Session 1

    30m | 46 SP

  • 2. FTP Short Blocks

    37m | 42 SP