VO2Max

Zwift - Ironman 70.3 - Max Power Surge

  • Cycling
  • 2h 0mTime
  • 131Stress
  • 0.81Intensity
  • 60Popularity

About this workout

This intense session features 3 efforts of 2 minutes at 100% FTP, pushing your aerobic ceiling to new heights, perfect for building the capacity needed for those pivotal moments in a race or spirited group rides. Ideal for those looking to sharpen their top-end power and tackle climbs with confidence, it’s a classic workout for any endurance athlete's toolbox.

Sibs

Workout structure

  • Active 1 min @ 45% (45w) 85 rpm
  • Active 1 min @ 49% (49w) 85 rpm
  • Active 1 min @ 53% (53w) 85 rpm
  • Active 1 min @ 57% (57w) 85 rpm
  • Active 1 min @ 61% (61w) 85 rpm
  • Active 1 min @ 65% (65w) 85 rpm
  • Active 15 min @ 65% (65w) 85 rpm
  • 3X
    • Active 2 min @ 100% (100w) 85 rpm
    • Rest 2 min @ 55% (55w) 85 rpm
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 106% (106w) 85 rpm
  • Active 30 sec @ 107% (107w) 85 rpm
  • Active 30 sec @ 108% (108w) 85 rpm
  • Active 30 sec @ 109% (109w) 85 rpm
  • Active 30 sec @ 110% (110w) 85 rpm
  • Active 3 min @ 55% (55w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 106% (106w) 85 rpm
  • Active 30 sec @ 107% (107w) 85 rpm
  • Active 30 sec @ 108% (108w) 85 rpm
  • Active 30 sec @ 109% (109w) 85 rpm
  • Active 30 sec @ 110% (110w) 85 rpm
  • Active 3 min @ 55% (55w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 106% (106w) 85 rpm
  • Active 30 sec @ 107% (107w) 85 rpm
  • Active 30 sec @ 108% (108w) 85 rpm
  • Active 30 sec @ 109% (109w) 85 rpm
  • Active 30 sec @ 110% (110w) 85 rpm
  • Active 3 min @ 55% (55w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 106% (106w) 85 rpm
  • Active 30 sec @ 107% (107w) 85 rpm
  • Active 30 sec @ 108% (108w) 85 rpm
  • Active 30 sec @ 109% (109w) 85 rpm
  • Active 30 sec @ 110% (110w) 85 rpm
  • Active 3 min @ 55% (55w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 106% (106w) 85 rpm
  • Active 30 sec @ 107% (107w) 85 rpm
  • Active 30 sec @ 108% (108w) 85 rpm
  • Active 30 sec @ 109% (109w) 85 rpm
  • Active 30 sec @ 110% (110w) 85 rpm
  • Active 3 min @ 55% (55w)
  • Active 30 sec @ 105% (105w)
  • Active 30 sec @ 106% (106w) 85 rpm
  • Active 30 sec @ 107% (107w) 85 rpm
  • Active 30 sec @ 108% (108w) 85 rpm
  • Active 30 sec @ 109% (109w) 85 rpm
  • Active 30 sec @ 110% (110w) 85 rpm
  • Active 3 min @ 55% (55w)
  • 2X
    • Active 30 sec @ 105% (105w) 85 rpm
  • 2X
    • Active 30 sec @ 106% (106w) 85 rpm
  • 2X
    • Active 30 sec @ 107% (107w) 85 rpm
  • 2X
    • Active 30 sec @ 108% (108w) 85 rpm
  • 2X
    • Active 30 sec @ 109% (109w) 85 rpm
  • 2X
    • Active 30 sec @ 110% (110w) 85 rpm
  • Active 10 min @ 55% (55w) 85 rpm
  • Active 30 min @ 70% (70w)
  • Active 1 min @ 70% (70w) 85 rpm
  • Active 1 min @ 64% (64w) 85 rpm
  • Active 1 min @ 58% (58w) 85 rpm
  • Active 1 min @ 51% (51w) 85 rpm
  • Active 1 min @ 45% (45w) 85 rpm