Workouts» Zwift Academy 2016» Month 3 »

Session 26: Capacity Pyramids

15min from 25 to 88% FTP
5min @ 65% FTP
1min @ 105% FTP
4min @ 81% FTP
3min @ 65% FTP
2min @ 105% FTP
3min @ 81% FTP
3min @ 65% FTP
3min @ 105% FTP
2min @ 81% FTP
3min @ 65% FTP
4min @ 105% FTP
1min @ 81% FTP
3min @ 65% FTP
5min @ 105% FTP
3min @ 65% FTP
4min @ 105% FTP
1min @ 81% FTP
3min @ 65% FTP
3min @ 105% FTP
2min @ 81% FTP
3min @ 65% FTP
2min @ 105% FTP
3min @ 81% FTP
3min @ 65% FTP
1min @ 105% FTP
4min @ 81% FTP
10min from 87 to 25% FTP
15min from 25 to 88% FTP5min @ 65% FTP1min @ 105% FTP4min @ 81% FTP3min @ 65% FTP2min @ 105% FTP3min @ 81% FTP3min @ 65% FTP3min @ 105% FTP2min @ 81% FTP3min @ 65% FTP4min @ 105% FTP1min @ 81% FTP3min @ 65% FTP5min @ 105% FTP3min @ 65% FTP4min @ 105% FTP1min @ 81% FTP3min @ 65% FTP3min @ 105% FTP2min @ 81% FTP3min @ 65% FTP2min @ 105% FTP3min @ 81% FTP3min @ 65% FTP1min @ 105% FTP4min @ 81% FTP10min from 87 to 25% FTP
Workout overview

Duration: 1h 39m

Stress points: 116

Zone distribution

Z1: 14m

Z2: 35m

Z3: 25m

Z4: -

Z5: 25m

Z6: -

14%
36%
25%
0%
25%
0%

Recovery period is only short, so make sure you make the most of it, keep the legs spinning (but back off the power as much as possible), try not to slump over the bars, remain upright and ensure you have a good airflow and full bottle of drink for this one!

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Zwift Academy 2016 » Month 3

  • Session 19: Pre-Test Day Ride

    1h 35m | 60 SP

    View >

  • Session 20: Test Day Ride

    1h 13m | 70 SP

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  • Session 21: Over Under Session

    1h 10m | 85 SP

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  • Session 22: Extended Over Unders

    1h 17m | 103 SP

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  • Session 23: Extra-Extended OUs

    1h 29m | 126 SP

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  • Session 24: Threshold Pulling

    1h 23m | 90 SP

    View >

  • Session 25: Attack Simulation

    1h 10m | 77 SP

    View >

  • Session 26: Capacity Pyramids

    1h 39m | 116 SP

    View >

  • Session 27: MAP 30/30

    1h 25m | 115 SP

    View >

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