Threshold

Zig Zags

  • Cycling
  • 1hTime
  • 59Stress
  • 0.77Intensity
  • 15Popularity

About this workout

Zig Zags are a classic threshold workout that will test your limits with sustained efforts at 95% FTP, perfect for building the power you need for weekly group rides and time trials. This session is a great way to define your FTP while balancing intensity and recovery for maximum training benefit.

arw72

Workout structure

  • Warm-Up 5 min @ 55% (55w) 90 rpm
  • 2 min @ 65% (65w) 95 rpm
  • 2 min @ 65% (65w) 100 rpm
  • 2 min @ 75% (75w) 105 rpm
  • 1:30 min @ 90% (90w) 110 rpm
  • Hold it a bit 30 sec @ 105% (105w) 120-130 rpm
  • Recovery 2 min @ 65% (65w) 90 rpm
  • 2X
    • Max Revolutions 6 sec @ 120% (120w) 130 rpm
    • Rest 1 min @ 65% (65w)
  • Max Revolutions 6 sec @ 120% (120w) 130 rpm
  • Recovery 2:42 min @ 55% (55w) 90 rpm
  • 6X
    • 3 min @ 95% (95w)
    • Rest 1:30 min @ 45% (45w)
  • 13 min @ 75-40% (75-40w)