Zone 2 + Above threshold197 minHard

Combined long ride: 2 hrs zone 2 + 2 x 4 min above threshold

2+ hours zone 2 with tempo segments, finishing with 2 x 4 min at 108% FTP. Race-relevant session training decisive efforts after long fatigue.

Opplevd Anstrengelse

7/10Svært krevende

After 2+ hours in zone 2, glycogen stores are noticeably depleted and the muscles are fatigued from sustained load. The threshold intervals at the end train the body to produce high power in exactly this state — which is the state you find yourself in during the last decisive kilometers of a race. You train durability: the ability to maintain performance after prolonged load.

Øktstruktur

Oppvarming

18 min progressive warm-up (50–65% FTP). Let the body wake up properly — it's a long day ahead.

Hoveddel

7 min at 90% FTP → 10 min rest → 15 min at 93% FTP → 87 min zone 1 (55% FTP) → 2 × 4 min at 108% FTP with 2 min rest → 49 min easy spinning. The sweet spot blocks come early; the above-threshold efforts hit after long fatigue — that's the point.

Nedkjøling

Included in the final easy spinning block.

Les mer om oppvarming og nedkjøling →

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Snitt

155 W

62% FTP

Normalisert watt (NP)

170 W

68% FTP

4 intervaller

225–270 W

90–108% FTP

Pause

10 min

138 W (55%)

Del	Tid	% FTP	Watt	Sone
Oppvarming	18 min	50–65%	125–163 W	Utholdenhet (sone 2)
Sweet spot 1	7 min	90%	225 W	Hardt aerobt (sone 3)
Pause	10 min	55%	138 W	Utholdenhet (sone 2)
Sweet spot 2	15 min	93%	233 W	Hardt aerobt (sone 3)
Sone 1	87 min	55%	138 W	Utholdenhet (sone 2)
Over terskel ×2	4 min	108%	270 W	VO2max (sone 5)
Pause	2 min	55%	138 W	Utholdenhet (sone 2)
Nedkjøling	49 min	55–35%	138–88 W	Restitusjon (sone 1)

Økten

Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).

Varighet

197 min

Snitt watt

62% FTP

Normalisert watt

68% FTP

Intensitetsfaktor

0.68

Treningsstress

152

Våre tips for denne økten

1.The first 2 hours are foundation work. Stay in zone 2, eat and drink regularly, save energy for the end.
2.When the intervals come after 2+ hours, they feel much harder than starting fresh. That is exactly the point.
3.This is the most race-relevant session we have. The finish simulates the last decisive kilometers of a race.

Hva du oppnår

Ernæring

Breakfast 3 hours before with plenty of carbohydrates. During the ride: 60–80 g carbohydrates per hour (gel, sports drink, banana, rice). Drink 500–750 ml per hour. Start fueling from minute 30 — don't wait until you're hungry. After: large recovery meal within 30 min.

Slik kombinerer du økten

Weekend session (Saturday or Sunday). Recovery day or full rest day after. Do not combine with a VO2max session in the same week unless you are well trained.

Teoretisk grunnlag

See Norwegian version for physiological background.

Bruk denne økten

Last ned økten og importer den i treningsprogramvaren din. Filen tilpasser seg automatisk til din FTP.

Last ned for Zwift Last ned for TrainerRoad / Wahoo

Fungerer med:

Zwift · TrainerRoad · Wahoo · TrainingPeaks · Intervals.icu · Garmin Connect

Zwift: Legg .zwo-filen i Documents/Zwift/Workouts-mappen. TrainingPeaks og Intervals.icu: Importer .zwo- eller .mrc-filen direkte. Garmin: Importer via TrainingPeaks eller bruk .mrc med Wahoo.