Z2_PLUS #4

• Cycling
• 2h 0mTime
• 101Stress
• 0.71Intensity
• 15Popularity

About this workout

This workout features a demanding main set of 11 × 30 seconds at 110% FTP, perfect for building your aerobic ceiling and boosting your capacity for those steep climbs or race kicks. It's a solid addition to your training routine that will help you stay competitive during key efforts like group rides and time trials.

Workout structure

• Warm-Up 10 min @ 40-75% (40-75w)
• Warm-Up 5 min @ 60% (60w)
• 2X
  • 3 min @ 75% (75w)
  • 3 min @ 65% (65w)
• 3X
  • 30 sec @ 110% (110w)
  • 1:30 min @ 65% (65w)
• 30 sec @ 110% (110w)
• 4X
  • 3 min @ 65% (65w)
  • 3 min @ 75% (75w)
• 3 min @ 65% (65w)
• 4X
  • 30 sec @ 110% (110w)
  • 1:30 min @ 65% (65w)
• 2X
  • 3 min @ 75% (75w)
  • 3 min @ 65% (65w)
• 2 min @ 60% (60w)
• 2 min @ 65% (65w)
• Cooldown 3 min @ 70% (70w)
• 2 min @ 65% (65w)
• 4X
  • 30 sec @ 110% (110w)
  • 1:30 min @ 65% (65w)
• 2X
  • 3 min @ 75% (75w)
  • 3 min @ 65% (65w)
• 10 min @ 75-55% (75-55w)
• 1 min @ 50% (50w)