B INDOOR ENDURANCE+ 15min Z2 reps stimulus set of 12sec reps at 150%+ ::x4
15min from 35 to 55% FTP
4x 5min @ 69% FTP, 1min @ 46% FTP
10min @ 85% FTP
5min @ 100rpm, 40% FTP
16x 12sec @ 142% FTP, 1min 18sec @ 30% FTP
5min @ 80rpm, 66% FTP
5min @ 70rpm, 69% FTP
5min @ 60rpm, 71% FTP
5min @ 46% FTP
5min @ 80rpm, 66% FTP
5min @ 70rpm, 69% FTP
5min @ 60rpm, 71% FTP
5min @ 46% FTP
5min @ 80rpm, 66% FTP
5min @ 70rpm, 69% FTP
5min @ 60rpm, 71% FTP
5min @ 46% FTP
5min @ 80rpm, 66% FTP
5min @ 70rpm, 69% FTP
5min @ 60rpm, 71% FTP
5min @ 46% FTP
5min @ 80rpm, 66% FTP
5min @ 70rpm, 69% FTP
5min @ 60rpm, 71% FTP
5min @ 46% FTP
5min @ 80rpm, 66% FTP
5min @ 70rpm, 69% FTP
5min @ 60rpm, 71% FTP
5min @ 40% FTP
10min @ 85% FTP
5min @ 100rpm, 40% FTP
5min from 55 to 35% FTP
Workout overview
Duration: 3h 38m
Stress points: 155
Zone distribution
Z1: 1h 25m
Z2: 1h 50m
Z3: 20m
Z4: -
Z5: -
Z6: 3m
39%
50%
9%
0%
0%
1%
Author: Aaron Geiser (via TrainingPeaks)
SESSION FOCUS
The focus of this, indoor, endurance+ ride, is to complete an extended duration of steady-state focussed blocks of riding in Z2 plus short sprint intervals targeted at stimulating glycogen breakdown, activation of aerobic pathways and fat metabolism in the subsequent Zone 2 reps. This approach can provide two synergistic stimuli that can be particularly effective for the time crunched athlete unable to fit in separate rides.
These workouts should be done in ERG mode but let HR be your guide for zone 2 intervals, keeping below your zone 2 HR limit where appropriate. For the POWER sets let ERG control your power in this targeted zone.
From a physiological perspective, these sessions help build power and strength but also promote fat oxidation, and structural changes at a muscular level, such as increased mitochondrial content and capillarization while providing a strong O2 competent as well.
WARM-UP:
Progressive for 10 min
5min at 70%
1min at 50%
10 Min Steady State Effort (L3a-L3b) 5 min recovery
MAIN SET 1:
12sec reps at L6 (78sec recovery)
Start at a LOW cadence <50rpm and build through the rep to 90+ rpm at the end
MAIN SET 2:
Reps at L2 (5 min recovery)
10 Min Steady State Effort (L3a-L3b) 5 min recovery
FAQ: What do the coloured areas overlapping the elevation profile mean?
Segments along the route are coloured along the height profile. Climbs are indicated with red, sprints with green and other segments (e.g. laps or timed segments) with blue.
FAQ: What do the climb categories , , , and mean?
Climbs are categorized based on how tough they are, which depends both on the climb's length and its average incline. The toughest climbs are rated (HC comes from Hors Catégorie, which is French for beyond categorization). Less tough climbs are rated as category , less tough climbs than those are rated as , and onwards with and . Any climb less tough than category four does not get a rating.
FAQ: How can I ride/run on an event only route?
By joining an event you can get into event only worlds and routes. Don't want to join an event or don't see an event with your desired world/route? Use the Zwift Companion app to create a meetup or (for even more choice of worlds and routes) create a club and then an event.