15min from 45 to 65% FTP5min @ 52% FTPover/under 40min @ 73% FTP10min from 65 to 45% FTP
Workout overview

Duration: 1h 10m

Stress points: 52

Zone distribution

Z1: 24m

Z2: 46m

Z3: -

Z4: -

Z5: -

Z6: -

34%
66%
0%
0%
0%
0%

This session,similar to the strength-endurance efforts are designed to get you used to producing the power at different cadence ranges, the higher cadences work your cardiopulmonary system much more than a lower cadence effort. You will see your heart rate rise during the high cadence element despite the power remaining the same. This session is also good at simulating bunch-riding and having to accelerate your cadence quickly without changing power too much.

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?.

  • Session 1: Pre-Test Day Ride

    1h 35m | 60 SP

  • Session 2: Test Day Ride

    1h 13m | 70 SP

  • Session 3: Low Cadence Zone 3 Steps

    1h 28m | 88 SP

  • Session 4: Split Zone 2/3

    1h 25m | 74 SP

  • Session 5: Progressive Ramp

    1h 45m | 83 SP

  • Session 6: Zone 2 Cadence Changer

    1h 10m | 52 SP

  • Session 7: Threshold Pushing

    1h 19m | 81 SP

  • Session 8: Over Unders

    1h 5m | 76 SP

  • Session 9: Extended Over Unders

    1h 16m | 111 SP

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