5min from 30 to 70% FTP2x 30sec @ 105rpm, 106% FTP,
30sec @ 105rpm, 55% FTP
2x 8min @ 70rpm, 85% FTP,
2min @ 90rpm, 55% FTP
2x 6min @ 70rpm, 88% FTP,
2min @ 90rpm, 55% FTP
2x 4min @ 70rpm, 90% FTP,
2min @ 90rpm, 55% FTP
2x 30sec @ 105rpm, 106% FTP,
30sec @ 105rpm, 55% FTP
3min from 60 to 30% FTP
Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 21m

Z2: 1m

Z3: 28m

Z4: 8m

Z5: 2m

Z6: -

35%
2%
47%
13%
3%
0%

Specific strength is a critical component of long-distance triathlon. This session aims to produce large amounts of muscular force with limited disturbance to the cardiovascular systems. What does that mean? We want to build strength without overly taxing your breathing and heart rate. Many professional and top long-distance triathletes include regular strength endurance work as part of their micro-cycle routines. And for a good reason. Research has shown that training at a lower cadence produced more significant power benefits at four mmol blood lactate than training at a higher cadence. These types of sessions are great if you've got tired legs but still want some quality.

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. Low Cadence Intervals

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  • 2. Full-Distance Build

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  • 3. FTP Gains

    1h | 58 SP

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