Zone 2 + Threshold88 minmoderate

Progressive Combined

Gradual build from zone 2 to threshold. 88 minutes.

Opplevd Anstrengelse

6/10Krevende

Trains the entire aerobic spectrum in one session. The gradual build prepares the body physiologically for higher intensity — blood flow increases, enzymes activate, muscle fibers are recruited progressively.

Øktstruktur

Oppvarming

10 min progressive warm-up (50–65% FTP).

Hoveddel

20 min zone 2 at 68% FTP → 10 min upper zone 2 at 78% FTP → 10 min sweet spot at 88% FTP → 10 min threshold at 97% FTP → 4 min rest → 10 min threshold at 97% FTP. The entire session builds gradually — the body adapts step by step. No sharp jumps. Cadence 85–100 RPM.

Nedkjøling

10 min cooldown.

Les mer om oppvarming og nedkjøling →

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Snitt

185 W

74% FTP

Normalisert watt (NP)

198 W

79% FTP

3 intervaller

220–243 W

88–97% FTP

Pause

4 min

138 W (55%)

Del	Tid	% FTP	Watt	Sone
Oppvarming	10 min	50–65%	125–163 W	Utholdenhet (sone 2)
Sone 2	20 min	68%	170 W	Utholdenhet (sone 2)
Øvre sone 2	10 min	78%	195 W	Utholdenhet (sone 2)
Sweet spot	10 min	88%	220 W	Hardt aerobt (sone 3)
Terskel 1	10 min	97%	243 W	Terskel (sone 4)
Pause	4 min	55%	138 W	Utholdenhet (sone 2)
Terskel 2	10 min	97%	243 W	Terskel (sone 4)
Nedkjøling	10 min	60–45%	150–113 W	Restitusjon (sone 1)

Økten

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

Varighet

88 min

Snitt watt

74% FTP

Normalisert watt

79% FTP

Intensitetsfaktor

0.79

Treningsstress

Våre tips for denne økten

1.Start easy and build gradually. Each zone should feel like a natural step up from the previous one.
2.The sweet spot section is the transition — it prepares the body for the threshold work ahead.
3.This session teaches you to dose your energy. Start too hard and you die at the end.

Hva du oppnår

Ernæring

Normal meal 2 hours before. Water during the ride. For the last half hour: a sip of sports drink can help.

Slik kombinerer du økten

Good as a 'quality session light' on days when you cannot face a full threshold workout. Can replace a sweet spot session in a week where the load is otherwise high.

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.