Workout Library
advanced Z4 70 min TSS ~80
Time Trial 1x40
40-min race-pace simulation. 95-100% FTP sustained.
Training goal
Race-pace simulation for time trialists and triathletes. 40 minutes at 95-100% FTP after a 5-min build. Practice fueling, pacing, and mental focus.
Intervals
4 blocks · 1h 10m| # | Name | Duration | Power | Zone |
|---|---|---|---|---|
| 1 | Warmup | 15m 00s | 125→200 W | Z1 |
| 2 | Build | 5m 00s | 200→238 W | Z3 |
| 3 | Time Trial Effort | 40m 00s | 243 W | Z4 |
| 4 | Cooldown | 10m 00s | 175→100 W | Z2 |
Zone distribution
Z1 15mZ2 10mZ3 5mZ4 40m
Training considerations
- Frequency: 1x per 10-14 days during specific prep
- Best for: advanced → elite
- Target FTP%: Z4 — stay near the middle of the range; ride the upper end only if you finish the prior block on target.
- Recovery: Pair with a Z1/Z2 day before and after; do not stack this on consecutive days.