Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 18m

Z2: -

Z3: 20m

Z4: 23m

Z5: -

Z6: -


Looking for some brick work? You can pair today's session with run workout 3. Progressive Tempo, or run workout 2. Full-Distance Specific VO2 Max.

This session is typically known as an up-and-under session, where you perform periods of time slightly over and then slightly under 70.3 race pace power. This is a great way to get more comfortable at your 70.3 pace, while also improving that number. Here, you will be doing 8-minute reps — two rounds of 2 minutes above (around 90% FTP) and two rounds of 2 minutes below (around 80% FTP) 70.3 race pace. From a physiological perspective, these sessions help promote fat oxidation and structural changes at a muscular level.

For WHOOP users — This workout is good to do on a Yellow or Green Recovery day. These up-and-under intervals have great training impacts with a lower level of strain, which is ideal for days that you haven’t had decent recovery.

✓ Available in Zwift More workouts like this

  • 1. Full-Distance Specific

    1h | 58 SP

  • 2. Strength Endurance/Threshold Combo

    1h | 65 SP

  • 3. 70.3 Development

    1h | 64 SP

  • 4. Short VO2 Intervals

    1h | 62 SP

  • 5. Long VO2 max

    1h | 78 SP

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