Z2/Z4 120min

• Cycling
• 2h 0mTime
• 109Stress
• 0.74Intensity
• 25Popularity

About this workout

This workout alternates between threshold power and endurance, featuring two hard-hitting 5-minute efforts at 105% FTP with 5-minute recoveries, making it a solid choice for those looking to boost their Z4 training while building a strong aerobic base through Z2 training. Perfect for preparing for sustained efforts in group rides and time trials, it strikes a balance between intensity and endurance.

Workout structure

• 15 min @ 56-75% (56-75w)
• 2X
  • 5 min @ 100-105% (100-105w)
  • 5 min @ 105-100% (105-100w)
  • 5 min @ 40% (40w)
• 37:30 min @ 56-65% (56-65w)
• 37:30 min @ 65-56% (65-56w)