Combined: 40 min zone 2 + 3 x 5 min threshold+
40 min zone 2 at 70% FTP, then 3 x 5 min at 100-107% FTP. The combined session in the 3 Sessions per Week program.
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. That combination is what makes the session race-relevant.
Øktstruktur
Tilpass økten til din FTP — se tabell og plot for din økt under ↓
Snitt
185 W
74% FTP
Normalisert watt (NP)
200 W
80% FTP
3 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) ×3 | 5 min | 100–107% | 250–268 W | Terskel (sone 4) |
| Pause ×2 | 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
71 min
Snitt watt
74% FTP
Normalisert watt
80% FTP
Intensitetsfaktor
0.80
Treningsstress
76
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 feel heavier than usual. That is the point.
- 3.Hold back a little on the first interval, so the last one keeps the same quality.
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. That combination is what makes the session race-relevant.
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
The version with 3 intervals. Use it as the one hard session of the week, with zone 2 the day before.
Teoretisk grunnlag
See Combined: 35 min zone 2 + 3 x 4 min threshold for the physiology behind combined sessions.
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.