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2. Half-Distance Power Development

10min from 50 to 70% FTP
30sec @ 100% FTP
30sec @ 65% FTP
30sec @ 100% FTP
30sec @ 65% FTP
30sec @ 100% FTP
1min 30sec @ 50% FTP
3min @ 88% FTP
1min @ 80% FTP
3min @ 88% FTP
1min @ 80% FTP
1min @ 50% FTP
2min @ 90% FTP
1min @ 77% FTP
2min @ 90% FTP
1min @ 77% FTP
1min @ 50% FTP
1min 30sec @ 91% FTP
30sec @ 75% FTP
1min 30sec @ 91% FTP
30sec @ 75% FTP
30sec @ 50% FTP
1min 30sec @ 91% FTP
30sec @ 75% FTP
1min 30sec @ 91% FTP
30sec @ 75% FTP
30sec @ 50% FTP
2min @ 90% FTP
1min @ 77% FTP
2min @ 90% FTP
1min @ 77% FTP
1min @ 50% FTP
3min @ 88% FTP
1min @ 80% FTP
3min @ 88% FTP
1min @ 80% FTP
7min from 60 to 45% FTP
10min from 50 to 70% FTP30sec @ 100% FTP30sec @ 65% FTP30sec @ 100% FTP30sec @ 65% FTP30sec @ 100% FTP1min 30sec @ 50% FTP3min @ 88% FTP1min @ 80% FTP3min @ 88% FTP1min @ 80% FTP1min @ 50% FTP2min @ 90% FTP1min @ 77% FTP2min @ 90% FTP1min @ 77% FTP1min @ 50% FTP1min 30sec @ 91% FTP30sec @ 75% FTP1min 30sec @ 91% FTP30sec @ 75% FTP30sec @ 50% FTP1min 30sec @ 91% FTP30sec @ 75% FTP1min 30sec @ 91% FTP30sec @ 75% FTP30sec @ 50% FTP2min @ 90% FTP1min @ 77% FTP2min @ 90% FTP1min @ 77% FTP1min @ 50% FTP3min @ 88% FTP1min @ 80% FTP3min @ 88% FTP1min @ 80% FTP7min from 60 to 45% FTP
Workout overview

Duration: 1h 1m

Stress points: 63

Zone distribution

Z1: 17m

Z2: 8m

Z3: 28m

Z4: 8m

Z5: -

Z6: -

28%
14%
46%
12%
0%
0%

This session is designed to develop your half-distance triathlon power. For most people half-distance triathlon power is at around 83% of FTP, and we will aim to improve this power by working slightly above and slightly below this power target for extended periods.

This is a pyramid set, 1 x 8 mins, 1 x 6 mins, 2 x 4 mins, 1 x 6 mins and 1 x 8 mins, with 36 minutes of total work.

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All workouts in 

Zwift Academy Tri 2019 » Bike

  • 1. Strength Development

    1h 2m | 59 SP

    View >

  • 2. Half-Distance Power Development

    1h 1m | 63 SP

    View >

  • 3. FTP Development

    1h 1m | 74 SP

    View >

  • 4. Endurance Stimulation

    1h 15m | 81 SP

    View >

  • 5. VO2max Development

    52m | 67 SP

    View >

  • 6. 4 Minute Power

    55m | 56 SP

    View >

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