4min from 35 to 55% FTP1x 30sec @ 102% FTP,
30sec @ 55% FTP
1x 20sec @ 105% FTP,
40sec @ 55% FTP
1x 10sec @ 107% FTP,
50sec @ 55% FTP
3x 2min @ 107% FTP,
2min @ 55% FTP
2x 3min @ 105% FTP,
2min @ 55% FTP
1x 4min @ 102% FTP,
2min @ 55% FTP
2x 3min @ 105% FTP,
2min @ 55% FTP
3x 2min @ 107% FTP,
2min @ 55% FTP
3min from 55 to 35% FTP
Workout overview

Duration: 1h

Stress points: 78

Zone distribution

Z1: 31m

Z2: -

Z3: -

Z4: 5m

Z5: 25m

Z6: -

52%
0%
0%
8%
41%
0%

By now you should have already been through several short intervals, so now we're getting into long intervals. Typically, long intervals include anything where the reps are greater than 1 minute in duration. Compared to short intervals, the intensity typically isn't as high as short intervals — though it's still higher than FTP. In such intervals, the neuromuscular system is targeted to a lesser extent, with more focus being on anaerobic and particularly aerobic systems. For triathletes, these are the sessions you should be including in your main preparatory block before a competition. Make sure you have fresh legs and are ready to go for this one.

For WHOOP users - This workout is ideally done on a Green Recovery day. These FTP intervals will challenge you and result in a higher strain score. If you aren’t well recovered, get some rest and come back to this workout on another day.

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?.

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