Combined: 40 min zone 2 + 2 x 4 min threshold+
40 min zone 2 at 70% FTP, then 2 x 4 min at 100 and 107% FTP. The week 1 version of the combined session in 3 Sessions per Week.
40 minutes of zone 2 partially depletes glycogen stores and activates fat oxidation. When the threshold intervals start afterwards, the muscles face a different physiological state than if you started fresh — they must produce high power with less available glycogen. This combination makes the session race-relevant: in races, the decisive efforts always come after hours of load.
Øktstruktur
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Snitt
180 W
72% FTP
Normalisert watt (NP)
190 W
76% FTP
2 intervaller
250–268 W
100–107% FTP
Pause
3 min
138 W (55%)
| Del | Tid | % FTP | Watt | Sone |
|---|---|---|---|---|
| Oppvarming | 5 min | 50–70% | 125–175 W | Utholdenhet (sone 2) |
| Sone 2 | 40 min | 70% | 175 W | Utholdenhet (sone 2) |
| Intervall (stigende) ×2 | 4 min | 100–107% | 250–268 W | Terskel (sone 4) |
| Pause | 3 min | 55% | 138 W | Utholdenhet (sone 2) |
| Nedkjøling | 5 min | 55–35% | 138–88 W | Restitusjon (sone 1) |
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Økten
Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).
Varighet
61 min
Snitt watt
72% FTP
Normalisert watt
76% FTP
Intensitetsfaktor
0.76
Treningsstress
59
Våre tips for denne økten
- 1.The zone 2 part is not just a warm-up — it depletes glycogen and prepares the body for the intervals.
- 2.When the intervals start after 40 minutes, the legs will feel heavier than usual. That is normal and the point.
- 3.Rising intensity across the two intervals simulates a race. Think of the last one as the sprint to the finish.
Hva du oppnår
40 minutes of zone 2 partially depletes glycogen stores and activates fat oxidation. When the threshold intervals start afterwards, the muscles face a different physiological state than if you started fresh — they must produce high power with less available glycogen. This combination makes the session race-relevant: in races, the decisive efforts always come after hours of load.
Ernæring
Drink sports drink with sugar from the start — you need carbohydrates to deliver on the intervals after 40 min. After: protein + carbohydrates within 30 min.
Slik kombinerer du økten
This is the week 1 version: two intervals where the later weeks have three or four. Use it as the one hard session of the week, with zone 2 the day before.
Teoretisk grunnlag
The zone 2 section depletes glycogen progressively in type I fibres and forces the body to raise fat oxidation. When the intervals start, the muscles work with reduced glycogen stores. The second interval at 107% FTP sits in zone 5 by the zone table in docs/zone-system.md, and drives oxygen uptake in a pre-fatigued state.
Bruk denne økten
Last ned økten og importer den i treningsprogramvaren din. Filen tilpasser seg automatisk til din FTP.
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.