Zwift Full Distance Specific

• Cycling
• 1h 3mTime
• 60Stress
• 0.76Intensity
• 55Popularity

About this workout

This Zwift workout features a steady tempo effort with bursts of intensity to challenge your limits, perfect for building aerobic durability while prepping for the Gorby. It's an ideal mid-week staple that balances endurance and the kick needed for a strong performance in group rides or races.

Workout structure

• 4 min @ 55% (55w)
• 3X
  • 20 sec @ 105% (105w)
  • Rest 40 sec @ 55% (55w)
• 1 min @ 55% (55w)
• 30 sec @ 100% (100w)
• 4:30 min @ 78% (78w)
• 30 sec @ 100% (100w)
• 4 min @ 78% (78w)
• 30 sec @ 100% (100w)
• 3 min @ 55% (55w)
• 30 sec @ 100% (100w)
• 4:30 min @ 78% (78w)
• 30 sec @ 100% (100w)
• 4 min @ 78% (78w)
• 30 sec @ 100% (100w)
• 3 min @ 55% (55w)
• 30 sec @ 100% (100w)
• 4:30 min @ 78% (78w)
• 30 sec @ 100% (100w)
• 4 min @ 78% (78w)
• 30 sec @ 100% (100w)
• 3 min @ 55% (55w)
• 30 sec @ 100% (100w)
• 4:30 min @ 78% (78w)
• 30 sec @ 100% (100w)
• 4 min @ 78% (78w)
• 30 sec @ 100% (100w)
• 3 min @ 55% (55w)
• 3 min @ 45% (45w)