Tempo

Zwift Academy Tri 2019 - 4. Endurance Stimulation

  • Cycling
  • 1h 15mTime
  • 81Stress
  • 0.80Intensity
  • 75Popularity

About this workout

This session features solid tempo work with a twist, incorporating short bursts at 95% FTP to simulate race efforts like surges in a triathlon. It’s a perfect mid-week staple for building aerobic durability while preparing for those crucial moments in events like "the gorby" on Zwift.

skorozsi

Workout structure

  • 6 min @ 50-75% (50-75w)
  • 2 min @ 50% (50w)
  • 2X
    • 20 sec @ 95% (95w)
    • 40 sec @ 50% (50w)
  • 15 sec @ 110% (110w)
  • 45 sec @ 50% (50w)
  • 15 sec @ 110% (110w)
  • 2 min @ 50% (50w)
  • 4 min @ 110% (110w)
  • 3 min @ 50% (50w)
  • 8 min @ 98% (98w)
  • 2 min @ 50% (50w)
  • 12 min @ 85% (85w)
  • 3 min @ 50% (50w)
  • 25 min @ 78% (78w)
  • 5 min @ 55-45% (55-45w)