Tempo

Zwift Academy Tri 2021 1. Full-Distance Specific

  • Cycling
  • 1hTime
  • 58Stress
  • 0.76Intensity
  • 50Popularity

About this workout

This workout features a solid tempo effort with bursts of intensity, perfect for building aerobic durability while honing your ability to push at 105% FTP during crucial race moments. Ideal for triathletes looking to replicate the demands of long-distance events like the Zwift Academy Tri, it’s a classic mid-week staple that keeps you prepared for race day.

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Workout structure

  • Warm-Up 4 min @ 35-55% (35-55w)
  • 3X
    • Active 20 sec @ 105% (105w)
    • Rest 40 sec @ 55% (55w)
  • Active 1 min @ 55% (55w)
  • Active 30 sec @ 100% (100w)
  • Active 4:30 min @ 78% (78w)
  • Active 30 sec @ 100% (100w)
  • Active 4 min @ 78% (78w)
  • Active 30 sec @ 100% (100w)
  • Active 3 min @ 55% (55w)
  • Active 30 sec @ 100% (100w)
  • Active 4:30 min @ 78% (78w)
  • Active 30 sec @ 100% (100w)
  • Active 4 min @ 78% (78w)
  • Active 30 sec @ 100% (100w)
  • Active 3 min @ 55% (55w)
  • Active 30 sec @ 100% (100w)
  • Active 4:30 min @ 78% (78w)
  • Active 30 sec @ 100% (100w)
  • Active 4 min @ 78% (78w)
  • Active 30 sec @ 100% (100w)
  • Active 3 min @ 55% (55w)
  • Active 30 sec @ 100% (100w)
  • Active 4:30 min @ 78% (78w)
  • Active 30 sec @ 100% (100w)
  • Active 4 min @ 78% (78w)
  • Active 30 sec @ 100% (100w)
  • Cooldown 3 min @ 55-35% (55-35w)