Anaerobic

zwift academy 2021: lactate threshold plus 60mins @ zone 2

  • Cycling
  • 1h 48mTime
  • 112Stress
  • 0.79Intensity
  • 101Popularity

About this workout

This workout features a punishing main set of 3 sets of 4 × 60 seconds at 95.2% FTP, perfect for building your top-end punch and lactate tolerance, ideal for those last-minute surges in a race or closing gaps during a group ride. Incorporate this into your training to enhance your anaerobic capacity while still hitting that essential endurance zone.

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Workout structure

  • Warm-Up 10 min @ 50-80% (50-80w)
  • Active 1 min @ 80-95% (80-95w)
  • Active 4 min @ 60% (60w)
  • 4X
    • Active 30 sec @ 130% (130w)
    • Rest 1 min @ 95% (95w)
  • Active 5 min @ 55% (55w)
  • 4X
    • Active 30 sec @ 130% (130w)
    • Rest 1 min @ 95% (95w)
  • Active 5 min @ 55% (55w)
  • 4X
    • Active 30 sec @ 130% (130w)
    • Rest 1 min @ 95% (95w)
  • Cooldown 5 min @ 55-35% (55-35w)
  • 60 min @ 68% (68w)