Threshold

Zwift - Ironman 70.3 - Z4 Over Under

  • Cycling
  • 1h 4mTime
  • 77Stress
  • 0.85Intensity
  • 15Popularity

About this workout

This workout features the classic Z4 Over Under intervals, where you'll push hard at 105% FTP followed by recovery to train your sustainable power, making it perfect for those looking to nail their time trial pace or close gaps in a group ride. Ideal for boosting your threshold, it’s a staple for athletes preparing for events like Ironman 70.3 or tackling those gnarly race kicks.

Sibs

Workout structure

  • Active 1 min @ 35% (35w) 85 rpm
  • Active 1 min @ 39% (39w) 85 rpm
  • Active 1 min @ 43% (43w) 85 rpm
  • Active 1 min @ 47% (47w) 85 rpm
  • Active 1 min @ 51% (51w) 85 rpm
  • Active 1 min @ 56% (56w) 85 rpm
  • Active 1 min @ 60% (60w) 85 rpm
  • Active 1 min @ 64% (64w) 85 rpm
  • Active 1 min @ 68% (68w) 85 rpm
  • Active 1 min @ 75% (75w) 85 rpm
  • Active 3 min @ 65% (65w) 85 rpm
  • Active 3 min @ 85% (85w) 85 rpm
  • Active 3 min @ 55% (55w) 85 rpm
  • 3X
    • Active 2 min @ 95% (95w) 85 rpm
    • Active 2 min @ 105% (105w) 85 rpm
  • Active 2 min @ 95% (95w) 85 rpm
  • Active 10 min @ 55% (55w) 85 rpm
  • 3X
    • Active 2 min @ 95% (95w) 85 rpm
    • Active 2 min @ 105% (105w) 85 rpm
  • Active 2 min @ 95% (95w) 85 rpm
  • Active 2 min @ 55% (55w)
  • Active 1 min @ 75% (75w) 85 rpm
  • Active 1 min @ 69% (69w) 85 rpm
  • Active 1 min @ 63% (63w) 85 rpm
  • Active 1 min @ 56% (56w) 85 rpm
  • Active 1 min @ 45% (45w) 85 rpm