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Week 4: Pulling Week

20min from 25 to 90% FTP
5min @ 65% FTP
4min @ 110% FTP
4min @ 65% FTP
4min @ 110% FTP
4min @ 65% FTP
3min @ 110% FTP
3min @ 65% FTP
3min @ 110% FTP
3min @ 65% FTP
3min @ 110% FTP
3min @ 65% FTP
2min @ 110% FTP
2min @ 65% FTP
2min @ 110% FTP
2min @ 65% FTP
2min @ 110% FTP
2min @ 65% FTP
2min @ 110% FTP
2min @ 65% FTP
1min @ 110% FTP
1min @ 65% FTP
1min @ 110% FTP
1min @ 65% FTP
1min @ 110% FTP
1min @ 65% FTP
1min @ 110% FTP
1min @ 65% FTP
1min @ 110% FTP
1min @ 65% FTP
10min from 75 to 25% FTP
20min from 25 to 90% FTP5min @ 65% FTP4min @ 110% FTP4min @ 65% FTP4min @ 110% FTP4min @ 65% FTP3min @ 110% FTP3min @ 65% FTP3min @ 110% FTP3min @ 65% FTP3min @ 110% FTP3min @ 65% FTP2min @ 110% FTP2min @ 65% FTP2min @ 110% FTP2min @ 65% FTP2min @ 110% FTP2min @ 65% FTP2min @ 110% FTP2min @ 65% FTP1min @ 110% FTP1min @ 65% FTP1min @ 110% FTP1min @ 65% FTP1min @ 110% FTP1min @ 65% FTP1min @ 110% FTP1min @ 65% FTP1min @ 110% FTP1min @ 65% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 35m

Stress points: 118

Zone distribution

Z1: 18m

Z2: 43m

Z3: 4m

Z4: -

Z5: 30m

Z6: -

19%
45%
4%
0%
32%
0%

This is a hard session, make sure you are suitably motivated - the reduction in recovery time will get on top of you and is often around the 3 minute intervals that riders start to crack - push through it!

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Zwift Academy 2016 » Month 5 Semifinals

  • Week 1: Pushing Week

    1h 58m | 146 SP

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  • Week 2: Threshold Pulling

    1h 35m | 119 SP

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  • Week 3: Crit Power Test

    40m | 29 SP

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  • Week 4: Pulling Week

    1h 35m | 118 SP

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