Workouts» Zwift Academy 2016» Month 2 »

Session 17: Pushing & Pulling

20min from 35 to 85% FTP
5min @ 40% FTP
15min @ 92% FTP
10min @ 40% FTP
3x 4min @ 105% FTP,
4min @ 40% FTP
5min @ 40% FTP
20min from 35 to 85% FTP5min @ 40% FTP15min @ 92% FTP10min @ 40% FTP3x 4min @ 105% FTP,
4min @ 40% FTP5min @ 40% FTP
Workout overview

Duration: 1h 19m

Stress points: 81

Zone distribution

Z1: 42m

Z2: 6m

Z3: 4m

Z4: 15m

Z5: 12m

Z6: -

53%
8%
5%
19%
15%
0%

This is a tough session so don't be tempted to overdo it on the "pushing" interval as the "pulling" efforts are hard!


Do these at whatever cadence you're most comfortable with.

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Zwift Academy 2016 » Month 2

  • Session 10: Extended Zone 3

    1h 59m | 81 SP

    View >

  • Session 11: Cadence Training

    1h 35m | 68 SP

    View >

  • Session 12: Hill Reps

    1h 5m | 58 SP

    View >

  • Session 13: Extended Zone 2-3

    1h 40m | 84 SP

    View >

  • Session 14: Hill Reps #2

    1h 25m | 75 SP

    View >

  • Session 15: 20/40 Hill Reps

    1h 5m | 65 SP

    View >

  • Session 16: Threshold Pushing #2

    1h 22m | 93 SP

    View >

  • Session 17: Pushing & Pulling

    1h 19m | 81 SP

    View >

  • Session 18: Threshold Pulling

    1h 10m | 74 SP

    View >

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