GC Coaching

All workouts created by Shayne Gaffney, owner of GC Coaching.

Before doing these workouts, make sure you have your FTP set correctly, have your fuel and hydration squared away, and have plenty of fans around to keep you cool. Also, finish these workouts with some stretches, and foam roll to keep your legs feeling good between workouts.

You can find more workouts, read cycling and training specific information, and contact GC Coaching for cycling and triathlon private coaching at the GC Coaching website or via the GC Coaching Facebook page. Also have a look at GC Coaching's Zwift training plan on TrainingPeaks, specially created for us Zwifters!

Ride on!

© 2017 GC Coaching, LLC


Select a workout, or scroll down to view all workouts.

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h

Stress points: 75

Zone distribution

Z1: 38m

Z2: 3m

Z3: 2m

Z4: -

Z5: 2m

Z6: 15m

64%
5%
3%
0%
3%
25%

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.

THE BAFFLING BEAU
-This is one of my favorite classic anaerobic workouts to help develop that top end power. This workout is best done towards the end of your Base Phase and during your Build Phase after you have a solid aerobic platform to work with.
-Set 1: 10x (40 seconds @Anaerobic @110+ RPM w/ 20 seconds @Active Recovery @comfy cadence)
-Rest for 5 minutes
-Set 2: 10x (30 seconds @Anaerobic @110+ RPM w/ 30 seconds @Active Recovery @comfy cadence)
-Rest for 5 minutes
-Set 3: 10x (20 seconds @FULL GAS @110+ RPM w/ 40 seconds @Active Recovery @comfy cadence)
-Cool down then stretch!

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Workout overview

Duration: 57m

Stress points: 60

Zone distribution

Z1: 24m

Z2: 5m

Z3: 18m

Z4: 1m

Z5: 5m

Z6: 5m

41%
9%
32%
1%
9%
9%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 minutes @88% FTP and 30 seconds @110% FTP. The 30/30s up the ante a bit and alternate between 30 seconds @130% FTP and 30 seconds @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up, and I dislike rest (kidding!) Better eat your sandwich quick before the bread gets soggy...

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Workout overview

Duration: 1h 30m

Stress points: 87

Zone distribution

Z1: 25m

Z2: 24m

Z3: 22m

Z4: 16m

Z5: 3m

Z6: -

27%
27%
24%
18%
4%
0%

Author: Shayne Gaffney | GC Coaching

Hard Work Beats Talent When Talent Doesn't Work Hard!

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 3.
-3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between.
-2 minutes easy.
------
MAIN SET:
-4x 15 minute intervals with varying duration, intensities, and body positions for each with 3 minutes rest between
---INTERVAL 1: Straight up SST over/unders. 5x (2 minutes seated @88% FTP @90 RPM and 1 minute standing @93% FTP @60 RPM).
---INTERVAL 2: Forward segmented intervals. 3x (5 minutes progressing both cadence and intensity. Segment 1 = 75% FTP @70 RPM. Segment 2 = 83% FTP @85 RPM. Segment 3 = 91% FTP @100 RPM).
---INTERVAL 3: Backward segmented intervals. 3x (5 minutes lowering both cadence and intensity. Segment 1 = 91% FTP @100 RPM. Segment 2 = 83% FTP @85 RPM. Segment 3 = 75% FTP @70 RPM).
---INTERVAL 4: Let's keep this one a secret, shall we? :-)
------
COOL DOWN:
-6 minutes gradually reducing from Zone 2 to Zone 1.

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Workout overview

Duration: 1h 30m

Stress points: 97

Zone distribution

Z1: 21m

Z2: 4m

Z3: 51m

Z4: 1m

Z5: 13m

Z6: -

24%
5%
57%
1%
14%
0%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Orange Unicorn is geared towards athletes in their base phase, so if you are looking for a hammerfest, this isn't your ride. After a warm-up, we will move into 4x (15 minutes alternating between 2 minutes @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. Come and join us!

This workout is 90 minutes in duration, carries ~104 TSS, and has an IF of .83

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Workout overview

Duration: 1h 26m

Stress points: 76

Zone distribution

Z1: 20m

Z2: 22m

Z3: 43m

Z4: 1m

Z5: 1m

Z6: -

24%
25%
50%
1%
1%
0%

Author: Shayne Gaffney | GC Coaching

This is the first week for our Virtual Training Group, welcome! Also, welcome to everyone else who is joining! This workout is meant to start the base phase of your training, and ease you back into longer structured rides. So, if you are looking for a hammerfest, this isn't your ride. This workout features pedaling drills, position changes, cadence changes, and loads of time spent at Endurance and Tempo zones with minimal rest to really target that aerobic engine.

This workout is 90 minutes in duration, carries ~85 TSS, and has an IF of .74.

Description:

PEDALING DRILLS:
-We are working on your pedaling mechanics and basic skills here. These drills will help make you a more efficient rider, pedal with less wasted energy, and gain some "free" speed as you will be better able to put power through the entire pedal stroke instead of just the push down and pull up phases as most riders do. Imagine pedaling in circles rather than having 2 pistons for legs.
---
-Single Leg Drill - Unclip 1 leg and rest it on the trainer or let it hang off to the side. Continue to pedal with the 1 leg clipped in for 30 seconds. Really work on pedaling with no dead spots in the pedal stroke and maintaining the same cadence you had with 2 feet. After 30 seconds, clip both feet for 30 seconds, then unclip the opposite side performing 30 seconds on that leg. Perform 3 times each leg.
---
-Spin-ups - Really easy gear here. Spin your legs as fast as you can (ideally 110+ cadence) without your bum bouncing in the saddle or lurching back and forth. Strong core and bum planted! 30 seconds spin-ups, 30 seconds rest, 3 times.
------
MAIN SET:
-5x 10 minutes @Endurance and @Tempo zones, in pyramid format.
-We start at 75% FTP and top off at 85% FTP before going back down again.
-2 minutes rest between intervals here. Intentionally short to keep that heart rate elevated!
-We will be practicing changes in position, cadence, and sitting/standing throughout the intervals to break up the time, but also expose where your weaknesses are

Come and join us!

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Workout overview

Duration: 1h 45m

Stress points: 119

Zone distribution

Z1: 29m

Z2: 6m

Z3: 43m

Z4: 6m

Z5: 22m

Z6: 1m

27%
6%
40%
5%
21%
0%

Author: Shayne Gaffney | GC Coaching

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 3.
-3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between.
-2 minutes easy.
------
MAIN SET:
-4x (18 minute over/unders (3 minutes @85% FTP, right into 1 minute @105% FTP, right into 30 seconds @115% FTP!))
-Rest for 5 minutes between sets.
---INTERVAL 1: 4x (3 minutes seated @90 RPM, 1 minute standing @65 RPM, 30 seconds seated @65 RPM).
---INTERVAL 2: 4x (3 minutes seated @75 RPM, 1 minute seated @90 RPM, 30 seconds seated @105 RPM).
---INTERVAL 3: 4x (3 minutes seated @90 RPM IN YOUR DROPS OR AERO BARS, 1 minute seated ~75 RPM ON YOUR TOPS, 30 seconds seated @65 RPM (REALLY GRINDING IT OUT).
---INTERVAL 4: 4x (3 minutes seated @90 RPM, 1 minute seated @ >100 RPM, 30 seconds standing @65 RPM). Each interval rep increases 5% FTP over the last one :-)
------
COOL DOWN:
-3 minutes gradually reducing from Zone 2 to Zone 1.

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Workout overview

Duration: 57m 15s

Stress points: 68

Zone distribution

Z1: 15m

Z2: 10m

Z3: 7m

Z4: 17m

Z5: 6m

Z6: 3m

26%
17%
12%
30%
10%
5%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Spaded Sweetie starts off with a 15 minute warm up to prime the engines and ready mind. Then, we move into a spade interval set starting off very hard, but short, and gradually reducing the intensity while upping the time...Only to go back up again! From there, we will move into a progressive over/under sweet spot interva;;l featuring changes in cadence and intensity that culminates in a 1 minute FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and Threshold and excellent training stress, all in an hour! You can do it!

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Workout overview

Duration: 56m

Stress points: 59

Zone distribution

Z1: 23m

Z2: 10m

Z3: 1m

Z4: 16m

Z5: 1m

Z6: 6m

41%
18%
1%
28%
2%
11%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Uphill Battle starts off with 3 sets of 5 minutes right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can!

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Workout overview

Duration: 1h 45m

Stress points: 110

Zone distribution

Z1: 23m

Z2: 23m

Z3: 39m

Z4: 1m

Z5: 19m

Z6: -

22%
22%
37%
0%
18%
0%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Yellow Unicorn is geared towards athletes in their base phase, so if you are looking for a hammerfest, this isn't your ride. After a warm-up, we will move into 3x (18 minutes alternating between 2 minutes @83% FTP, and 60 seconds @105% FTP. We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. Come and join us!

This workout is 105 minutes in duration, carries ~117 TSS, and has an IF of .82

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Workout overview

Duration: 1h 25m

Stress points: 104

Zone distribution

Z1: 30m

Z2: 14m

Z3: 2m

Z4: 25m

Z5: 2m

Z6: 12m

35%
16%
2%
30%
3%
14%

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.

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Workout overview

Duration: 1h 1m

Stress points: 71

Zone distribution

Z1: 13m

Z2: 40m

Z3: 2m

Z4: -

Z5: 2m

Z6: 5m

21%
65%
3%
0%
3%
7%

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.

BOTTOM BRACKET DESTROYER
-This is similar to the May The Force Be With You workout, but is slightly longer and involves a ramp-up versus a blast of effort.
-We are going to be doing 10x BBDs with 4 minutes @Endurance between.
-PUSH IT TODAY!
-5 minutes cool-down then stretch!

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Workout overview

Duration: 1h 2m 30s

Stress points: 101

Zone distribution

Z1: 12m

Z2: 45m

Z3: 2m

Z4: -

Z5: 2m

Z6: 3m

19%
71%
3%
0%
2%
4%

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.

MAY THE FORCE BE WITH YOU
-This is a strength workout to improve the "snap" in your legs and overall brute power.
-We will be doing 10x 15 second sprints @FULL GAS @110+ RPM with 4 minutes @Endurance between each.
-Imagine you are trying to rip off your handlebars and snap your chain with each effort!
-5 minutes cool-down then stretch!

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 4m

Stress points: 56

Zone distribution

Z1: 12m

Z2: 17m

Z3: 34m

Z4: -

Z5: 2m

Z6: -

19%
26%
53%
0%
2%
0%

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.

TIME UNDER TENSION
-This is a strength workout, but it will train your legs in a pedaling specific range of motion #win!
-We are doing 4 x 8 minutes seated @Tempo @55 RPM with a 5 minute "rest" @Endurance @85+ RPM.
-Focus on pedaling nice big circles here and repeat to yourself "push, scrape, pull" to engage all muscles involved in pedaling.
-5 minutes cool-down then stretch!

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Workout overview

Duration: 1h 5m

Stress points: 66

Zone distribution

Z1: 17m

Z2: 5m

Z3: 34m

Z4: 8m

Z5: 2m

Z6: -

26%
7%
52%
12%
2%
0%

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.

DOWNRIGHT BITTER (SWEET SPOT)
-This is a 2 x 20 workout, 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!
-5 minutes cool-down then stretch!

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Workout overview

Duration: 2h

Stress points: 120

Zone distribution

Z1: 19m

Z2: 1h 9m

Z3: 2m

Z4: 22m

Z5: -

Z6: 9m

15%
58%
2%
18%
0%
7%

Author: Shayne Gaffney

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-10 minutes @FTP
-15 minutes recovery @Endurance zone
-20 mins @Tempo w/ bursts @VO2
-15 minutes recovery @Endurance zone
-5x 1 minute @VO2 Max, 1 minute rest
-15 minutes recovery @Endurance zone
-10 minutes @FTP
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 6m 15s

Stress points: 74

Zone distribution

Z1: 15m

Z2: 6m

Z3: 36m

Z4: -

Z5: 9m

Z6: -

23%
9%
55%
0%
13%
0%

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.


INVERSE SST w/ BURSTS
-We are going to spending A LOT of time @SST today, so be ready to sweat. This workout involves decreasing interval lengths @SST with a burst @VO2 Max at the end of each one. So, this will start off moderate, become hard, then down-right nasty by the end :-)
-10 minutes cool-down then stretch!

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 60

Zone distribution

Z1: 18m

Z2: 5m

Z3: 28m

Z4: 6m

Z5: 4m

Z6: -

30%
8%
47%
9%
6%
0%

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.

NOT SO SWEET SPOT
-2x 12 minutes @SST w/ a 3 minute gradual ramp-up in both power and cadence to finish. Rest for 3 minutes between.
-Finish with a gradual "cool-down" :-) then stretch!

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FAQ: How to use custom workouts in Zwift?

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Workout overview

Duration: 1h 22m

Stress points: 88

Zone distribution

Z1: 36m

Z2: 6m

Z3: 2m

Z4: 22m

Z5: 15m

Z6: 2m

43%
7%
2%
27%
18%
2%

Author: Shayne Gaffney

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET
-5x 3 minutes @VO2 Max Zone @85-95 RPM.
-Rest for 3 minutes between sets, and take 5 minutes rest after the 5th interval.
-Then 2x 10 minutes @SST with 5 minutes rest between.
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 27m

Z2: 5m

Z3: 2m

Z4: 10m

Z5: 17m

Z6: -

45%
8%
3%
17%
28%
0%

Author: S.Gaffney (GC Coaching)

WARM-UP
For this workout, we start with the GC Coaching warm-up that involves: a 10 minute gradual increase in power and cadence, 3x fast-spins@110+ RPM @115% FTP to get the legs primed, then 2 minutes free ride to ready the mind for what is ahead.

VO2 I
-5 x 3 minutes @Vo2 Max with 3 minutes recovery between
-10 minutes @SST to polish the legs to a shiny finish.
-5 minutes cool-down then stretch!

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 2m

Stress points: 61

Zone distribution

Z1: 21m

Z2: 21m

Z3: 2m

Z4: -

Z5: 18m

Z6: -

34%
34%
3%
0%
28%
0%

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.

VO2 II
-2 x 4 minutes @VO2 Max with 4 minutes @Active Recovery.
-10 minutes @Endurance Zone.
-2 x 4 minutes @High VO2 Max with 4 minutes @Endurance Zone.
-5 minutes cool-down then stretch!

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 7m

Stress points: 68

Zone distribution

Z1: 22m

Z2: 19m

Z3: 5m

Z4: 1m

Z5: 21m

Z6: -

33%
28%
7%
2%
31%
0%

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.

VO2III
-We are doing a pyramid workout today starting at 3 minutes @VO2 and peaking at 5 minutes @VO2 before working back down again. What makes this workout especially fun (evil) is the rest breaks between intervals...
-15 minutes gradual "cool-down" today :-)

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FAQ: How to use custom workouts in Zwift?

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Workout overview

Duration: 15m

Stress points: 10

Zone distribution

Z1: 8m

Z2: 3m

Z3: 2m

Z4: -

Z5: 2m

Z6: -

56%
21%
13%
0%
10%
0%

Author: S.Gaffney (GC Coaching)

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

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FAQ: How to use custom workouts in Zwift?