Zwift Academy Tri 2021 - 4. Short VO2 Intervals

• Cycling
• 1hTime
• 63Stress
• 0.79Intensity
• 50Popularity

About this workout

This workout features short, intense VO2 max intervals with 10 repetitions of 40 seconds at 110% FTP, perfect for building the capacity needed when the road gets steep or during race-critical moments. A great addition for those looking to enhance their short SST efforts on Zwift without overdoing it.

Workout structure

• Warm-Up 10 min @ 35-55% (35-55w)
• 2X
  • Active 20 sec @ 100% (100w)
  • Rest 40 sec @ 55% (55w)
• 2X
  • Active 15 sec @ 105% (105w)
  • Rest 45 sec @ 55% (55w)
• 2X
  • Active 10 sec @ 110% (110w)
  • Rest 50 sec @ 55% (55w)
• Active 1 min @ 55% (55w)
• 10X
  • Active 40 sec @ 110% (110w)
  • Rest 20 sec @ 55% (55w)
• Active 5 min @ 55% (55w)
• 10X
  • Active 30 sec @ 112% (112w)
  • Rest 15 sec @ 55% (55w)
• Active 5:30 min @ 55% (55w)
• 10X
  • Active 30 sec @ 112% (112w)
  • Rest 30 sec @ 55% (55w)
• Cooldown 5 min @ 55-35% (55-35w)