5min from 45 to 80% FTP2x 40sec @ 65rpm, 80% FTP,
20sec @ 90rpm, 55% FTP
1min @ 55% FTP1x 4min @ 65rpm, 83% FTP,
2min @ 90rpm, 55% FTP
1x 4min @ 60rpm, 83% FTP,
2min @ 90rpm, 55% FTP
1x 4min @ 55rpm, 83% FTP,
2min @ 90rpm, 55% FTP
1x 4min @ 65rpm, 83% FTP,
2min @ 90rpm, 55% FTP
1x 4min @ 60rpm, 83% FTP,
2min @ 90rpm, 55% FTP
1x 4min @ 55rpm, 83% FTP,
2min @ 90rpm, 55% FTP
1x 4min @ 65rpm, 83% FTP,
2min @ 90rpm, 55% FTP
1x 4min @ 60rpm, 83% FTP,
2min @ 90rpm, 55% FTP
1x 4min @ 55rpm, 83% FTP,
2min @ 90rpm, 55% FTP
3min from 75 to 55% FTP
Workout overview

Duration: 1h 5m

Stress points: 61

Zone distribution

Z1: 23m

Z2: 5m

Z3: 38m

Z4: -

Z5: -

Z6: -

35%
7%
58%
0%
0%
0%

Welcome to the first bike workout in your Zwift Academy Tri journey! Specific strength is a critical component for long course triathlon. This session aims to produce large amounts of muscular force with limited disturbance to the cardiovascular systems.

Many professional and top long course triathletes include regular endurance strength work in their training routines, and for good reason. Research has shown that training at a lower cadence produces significant power benefits compared to training at a higher cadence.

These types of sessions are great if you’ve got tired legs but still want a quality workout. This session in particular is made up of 9x4 minute reps where the cadence is kept low (65–55 rpm) and at a moderate intensity (between 70.3 and long course effort). If you’ve ever done "drop-sets" in the gym, this is the cycling-specific equivalent.

For WHOOP users — This workout is good to do on a Yellow or Green Recovery day. Due to its lower training demands, expect a lower level of strain from this session, which is ideal for days where you aren’t fully recovered.

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. Endurance Strength Development

    1h 5m | 61 SP

  • 2. Aerobic Threshold Development

    1h 10m | 65 SP

  • 3. VO2max Short Intervals

    1h | 72 SP

  • 4. FTP Development

    1h | 76 SP

  • 5. VO2max Long Intervals

    1h | 69 SP

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