Alternating threshold/above-threshold: 4 x 8 min
4 x 8 min alternating between 97 and 106% FTP. Trains the ability to alternate between hard and very hard.
The alternation between 97 and 106% of FTP trains the body's ability to handle repeated intensity changes. The muscles must switch between aerobic and anaerobic energy production, and lactate levels swing with each transition. You train what happens in a group where the pace varies — the ability to follow accelerations without cracking.
Øktstruktur
Tilpass økten til din FTP — se tabell og plot for din økt under ↓
Snitt
205 W
82% FTP
Normalisert watt (NP)
228 W
91% FTP
4 intervaller
243–265 W
97–106% FTP
Pause
3 min
125 W (50%)
| Del | Tid | % FTP | Watt | Sone |
|---|---|---|---|---|
| Oppvarming | 10 min | 50–65% | 125–163 W | Utholdenhet (sone 2) |
| Intervall (vekslende) ×4 | 8 min | 97–106% | 243–265 W | Terskel (sone 4) |
| Pause ×3 | 3 min | 50% | 125 W | Restitusjon (sone 1) |
| Nedkjøling | 6 min | 55–35% | 138–88 W | Restitusjon (sone 1) |
Økten
Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).
Varighet
52 min
Snitt watt
82% FTP
Normalisert watt
91% FTP
Intensitetsfaktor
0.91
Treningsstress
71
Våre tips for denne økten
- 1.The alternation between 97 and 106% requires mental switching. Prepare to increase before each hard interval.
- 2.On hard intervals: go hard from start and hold. On easier ones: control breathing and regain focus.
- 3.This session shows what you can deliver when it alternates hard and very hard — just like in a race.
Hva du oppnår
The alternation between 97 and 106% of FTP trains the body's ability to handle repeated intensity changes. The muscles must switch between aerobic and anaerobic energy production, and lactate levels swing with each transition. You train what happens in a group where the pace varies — the ability to follow accelerations without cracking.
Ernæring
Carbohydrate-rich meal 2–3 hours before. Caffeine 30 min before can help. Sports drink during the session. After: protein + carbohydrates within 30 min — this session is demanding.
Slik kombinerer du økten
Maximum once per week. Requires a recovery day after. Do not combine with a VO2max session in the same week. Fits as Thursday's key session in a training week.
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.
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.