10min from 25 to 75% FTP3x 30sec @ 115% FTP,
30sec @ 50% FTP
2min free ride8min @ 95rpm, 88% FTP4min @ 65rpm, 97% FTP8min @ 95rpm, 88% FTP5min @ 50% FTP8min @ 95rpm, 88% FTP4min @ 65rpm, 97% FTP8min @ 95rpm, 88% FTP5min @ 50% FTP1min @ 110rpm, 110% FTP1min @ 65rpm, 50% FTP45sec @ 110rpm, 120% FTP45sec @ 65rpm, 50% FTP30sec @ 110rpm, 130% FTP30sec @ 65rpm, 50% FTP15sec @ 110rpm, 150% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 19m 45s

Stress points: 90

Zone distribution

Z1: 28m

Z2: 6m

Z3: 34m

Z4: 8m

Z5: 3m

Z6: 2m

35%
8%
43%
10%
3%
2%

Author: S.Gaffney - GC Coaching

WARM-UP
-Start with 10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 3 minutes active recovery to ready the legs, and finally 2 minutes free ride to ready the mind.

PERNICIOUS
-2 x 20 minutes @SST, BUT I want big changes in cadence and power at the halfway mark. So, we are going to be spinning like a hummingbird beats its wings, then trudging through the mud, only to finish spinning again. DON'T GET SLOPPY ON ME HERE!
-Then, after a 5 minute recovery, we are going to finish the legs with descending FULL GAS intervals with decreasing rest breaks between. Use this portion of the workout to really work on your race winning sprint!
-10 minutes cool-down then stretch!

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • Day 1: Minute Man

    1h 4m | 111 SP

  • Day 2: Pernicious

    1h 20m | 90 SP

  • Day 3: The Hard Miles

    1h 30m | 105 SP

  • Day 4: Rest Day

    - | 0 SP

  • Day 5: 5-1 surges

    58m | 74 SP

  • Day 6: Variable Contracting Intervals

    1h 20m | 91 SP

  • Day 7: Hayman's Hustle 2017

    55m | 81 SP

Similar workouts

  • Tempo with 30sec spike #2

    1h 2m | 69 SP

  • 2. Terrain Ride

    50m | 59 SP

  • Tempo with 30sec spike #1

    54m | 58 SP

  • A: Over/Unders: OU: 3 x 4 Decreasing

    1h | 63 SP

  • 4. 2 x 12min Test

    1h 3m | 62 SP

  • 2. Wednesday - ME: 2x20 SST Ladders @65-75 RPM

    1h 5m | 72 SP

  • #104-DPC Zone 3-4 Zone 3-4 Climb Set 2

    58m | 65 SP

  • Day 1 - Pre-Training Plan

    50m | 54 SP

  • Day 1 - Pre-Training Plan

    50m | 54 SP

  • 4. Explosive Climb #2

    58m | 64 SP

  • Paul Shanley Pyramids

    1h 10m | 81 SP

  • Over the Top

    1h 5m | 65 SP