Combined: 40 min zone 2 + 3 x 4 min threshold
40 min zone 2 at 70% FTP, then 3 x 4 min with rising intensity: 100, 104 and 108% FTP. Trains the ability to deliver hard efforts after sustained load.
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
Tilpass økten til din FTP — se tabell og plot for din økt under ↓
Snitt
183 W
73% FTP
Normalisert watt (NP)
198 W
79% FTP
3 intervaller
250–270 W
100–108% 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 | 35 min | 70% | 175 W | Utholdenhet (sone 2) |
| Intervall (stigende) ×3 | 4 min | 100–108% | 250–270 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) |
Økten
Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).
Varighet
63 min
Snitt watt
73% FTP
Normalisert watt
79% FTP
Intensitetsfaktor
0.79
Treningsstress
66
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 on the intervals simulates a race. Think of the last interval 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
Use as the one hard session of the week. Zone 2 the day before. Works well in race preparation where you need finishing speed on tired legs.
Teoretisk grunnlag
The zone 2 section partially depletes glycogen and prepares the muscles, so the threshold intervals train a different physiological state than when starting fresh. The rising intensity (100 → 104 → 108%) simulates a race where pace increases toward the finish.
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.