Workouts» GC Coaching Virtual Group Training Phase 1

GC Coaching Virtual Group Training Phase 1

GC Coaching Virtual Training is a 3 phase program. Each phase consists of 8 weeks of structured and progressive training geared towards cyclists and triathletes of all abilities to get you in the best shape possible coming into Spring. The best part is you can do these workouts from the comfort of your own home and at any time you want!

What's Included?

  • Each phase is 8 weeks of structured training created by a Level 2 USA Cycling power based certified coach.
  • There are 5 workouts per week.
  • Access to the GC Coaching virtual training closed Facebook group to ask questions, learn more about nutrition, hydration, and other training topics, and get to know your fellow members. Join the group here.
The online program starts Monday, November 6th 2017, but because it's all "online" you have the flexibility to complete the workouts on your own schedule.

We hope to be able to ride together in a Zwift group workout, especially for the longer rides over the weekend! More details to follow in the Facebook group.

We will have another session starting Monday, December 4th 2017 for those athletes involved in cyclocross.

Disclaimer

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge GC Coaching from any and all claims or causes of action, known or unknown, arising out of GC Coaching's negligence.

Plan overview

Weeks: 8

Duration: 6h 2m/week

Stress points: 382/week

Workouts: 40

Total duration: 48h 18m

Total stress points: 3053

Zone distribution

Z1: 15h 2m

Z2: 13h 3m

Z3: 9h 31m

Z4: 7h 25m

Z5: 1h 54m

Z6: 1h 23m

31%
27%
20%
15%
4%
3%


Select a week or scroll down to view all workouts.

GC Coaching Virtual Group Training Phase 1 »

Week 1

Week 1

Workouts: 5

Total duration: 5h 50m

Total stress points: 342

Average workout:

Duration 1h 10m

Stress points 68

Zone distribution

Z1: 1h 56m

Z2: 1h 37m

Z3: 1h 23m

Z4: 31m

Z5: 16m

Z6: 7m

33%
28%
24%
9%
5%
2%

GC Coaching Virtual Group Training Phase 1» Week 1 »

1. Tuesday - FTP Test (shorter)

5min from 30 to 70% FTP
20sec @ 90% FTP
20sec @ 110% FTP
20sec @ 130% FTP
3min @ 60% FTP
3min @ 110% FTP
2min @ 120% FTP
6min @ 55% FTP
20min free ride
5min from 50 to 30% FTP
5min from 30 to 70% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP3min @ 60% FTP3min @ 110% FTP2min @ 120% FTP6min @ 55% FTP20min free ride5min from 50 to 30% FTP
Workout overview

Duration: 45m

Stress points: 49

Zone distribution

Z1: 15m

Z2: 4m

Z3: 20m

Z4: -

Z5: 3m

Z6: 2m

33%
9%
45%
0%
7%
5%

Author: Zwift

The short variation of the standard FTP test starts off with a short warmup, a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping. After a brief rest it's time to give it your all and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.

Upon saving your ride, you will be notified if your FTP improved.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 1 »

2. Wednesday - T: 3x10 @65-75 RPM

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
3x 10min @ 75% FTP,
5min @ 55% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3x 10min @ 75% FTP,
5min @ 55% FTP5min @ 40% FTP
Workout overview

Duration: 1h 5m

Stress points: 56

Zone distribution

Z1: 24m

Z2: 36m

Z3: 2m

Z4: 2m

Z5: -

Z6: 2m

36%
55%
3%
3%
0%
2%

Author: Shayne Gaffney | GC Coaching

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:
-3x10 minutes at Tempo zone @65-75 RPM. Rest for 5 minutes between sets.
------
COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 1 »

3. Thursday - SST: 4x6

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 50% FTP
4x 6min @ 90% FTP,
4min @ 55% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 50% FTP4x 6min @ 90% FTP,
4min @ 55% FTP5min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 25m

Z2: 6m

Z3: 2m

Z4: 26m

Z5: -

Z6: 2m

41%
10%
3%
43%
0%
3%

Author: Shayne Gaffney | GC Coaching

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:
-4x6 minutes @SST Zone @90+ RPM.
-Rest for 5 minutes between sets.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 1 »

4. Saturday - SST/OU: Red Unicorn (1' + 30")

5min @ 40% FTP
5min @ 60% FTP
1min @ 80% FTP
30sec @ 95% FTP
30sec @ 55% FTP
1min @ 80% FTP
30sec @ 105% FTP
30sec @ 55% FTP
1min @ 80% FTP
30sec @ 115% FTP
30sec @ 55% FTP
4min @ 55% FTP
6x 1min @ 80% FTP,
30sec @ 105% FTP
2min @ 55% FTP
6x 1min @ 80% FTP,
30sec @ 105% FTP
2min @ 55% FTP
6x 1min @ 80% FTP,
30sec @ 105% FTP
2min @ 55% FTP
6x 1min @ 80% FTP,
30sec @ 105% FTP
2min @ 55% FTP
20min @ 75% FTP
6min @ 40% FTP
5min @ 40% FTP5min @ 60% FTP1min @ 80% FTP30sec @ 95% FTP30sec @ 55% FTP1min @ 80% FTP30sec @ 105% FTP30sec @ 55% FTP1min @ 80% FTP30sec @ 115% FTP30sec @ 55% FTP4min @ 55% FTP6x 1min @ 80% FTP,
30sec @ 105% FTP2min @ 55% FTP6x 1min @ 80% FTP,
30sec @ 105% FTP2min @ 55% FTP6x 1min @ 80% FTP,
30sec @ 105% FTP2min @ 55% FTP6x 1min @ 80% FTP,
30sec @ 105% FTP2min @ 55% FTP20min @ 75% FTP6min @ 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 92

Zone distribution

Z1: 25m

Z2: 25m

Z3: 27m

Z4: 1m

Z5: 13m

Z6: -

27%
28%
30%
1%
14%
0%

Author: Shayne Gaffney | GC Coaching

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x 1 minute Spin Ups (110+ RPM) @Threshold zone+, 1 minute easy.
-5 minutes easy
———
MAIN SET:
-4x 9 minutes alternating between 1 minute @80% FTP, and a 30 second surge effort (110+ RPM) @105% FTP.
-Then 20 minutes @75% FTP.
———
COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 1 »

5. Sunday - SST: Pedaling Efficiency Drills + 10 Minute Pyramid

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
10min @ 50% FTP
10min @ 75% FTP
2min @ 55% FTP
10min @ 80% FTP
2min @ 55% FTP
10min @ 85% FTP
2min @ 55% FTP
10min @ 80% FTP
2min @ 55% FTP
10min @ 75% FTP
7min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP10min @ 50% FTP10min @ 75% FTP2min @ 55% FTP10min @ 80% FTP2min @ 55% FTP10min @ 85% FTP2min @ 55% FTP10min @ 80% FTP2min @ 55% FTP10min @ 75% FTP7min @ 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 83

Zone distribution

Z1: 29m

Z2: 26m

Z3: 32m

Z4: 2m

Z5: -

Z6: 2m

32%
29%
36%
2%
0%
2%

Author: Shayne Gaffney | GC Coaching

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
------
PEDALING EFFICIENCY 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 in and then unclip the opposite side performing 30 seconds on that leg. Perform 4 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, 4 times.
------
MAIN SET:
-5x 8 minutes @SST 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!
-Keep your cadence between 85-95 RPM.
------
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1 »

Week 2

Week 2

Workouts: 5

Total duration: 6h 32m

Total stress points: 409

Average workout:

Duration 1h 18m

Stress points 82

Zone distribution

Z1: 1h 46m

Z2: 1h 38m

Z3: 2h 2m

Z4: 48m

Z5: 14m

Z6: 5m

27%
25%
31%
12%
4%
1%

GC Coaching Virtual Group Training Phase 1» Week 2 »

1. Tuesday - SST: Pyramids (3x12)

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
4min @ 86% FTP
4min @ 95% FTP
4min @ 86% FTP
4min @ 55% FTP
4min @ 86% FTP
4min @ 95% FTP
4min @ 86% FTP
4min @ 55% FTP
4min @ 86% FTP
4min @ 95% FTP
4min @ 86% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP4min @ 86% FTP4min @ 95% FTP4min @ 86% FTP4min @ 55% FTP4min @ 86% FTP4min @ 95% FTP4min @ 86% FTP4min @ 55% FTP4min @ 86% FTP4min @ 95% FTP4min @ 86% FTP5min @ 40% FTP
Workout overview

Duration: 1h 4m

Stress points: 73

Zone distribution

Z1: 17m

Z2: 6m

Z3: 26m

Z4: 14m

Z5: -

Z6: 2m

26%
9%
41%
22%
0%
2%

Author: Shayne Gaffney | GC Coaching

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:
3x (4 mins @High Tempo, 4 mins @Threshold, 4 mins @High Tempo).
-Try to keep your cadence smooth and high (90-100 RPM) for these intervals.
-4 mins rest between each.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 2 »

2. Wednesday - T: 3x12 @65-75 RPM

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
3x 12min @ 75% FTP,
5min @ 55% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3x 12min @ 75% FTP,
5min @ 55% FTP5min @ 40% FTP
Workout overview

Duration: 1h 11m

Stress points: 61

Zone distribution

Z1: 24m

Z2: 42m

Z3: 2m

Z4: 2m

Z5: -

Z6: 2m

33%
59%
3%
3%
0%
2%

Author: Shayne Gaffney | GC Coaching

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:
-3x12 minutes at Tempo zone @65-75 RPM. Rest for 5 minutes between sets.
------
COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 2 »

3. Thursday - SST: Spade

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
1min @ 92% FTP
1min @ 90% FTP
1min @ 88% FTP
1min @ 86% FTP
1min @ 84% FTP
1min @ 86% FTP
1min @ 88% FTP
1min @ 90% FTP
4min @ 55% FTP
1min @ 92% FTP
1min @ 90% FTP
1min @ 88% FTP
1min @ 86% FTP
1min @ 84% FTP
1min @ 86% FTP
1min @ 88% FTP
1min @ 90% FTP
4min @ 55% FTP
1min @ 92% FTP
1min @ 90% FTP
1min @ 88% FTP
1min @ 86% FTP
1min @ 84% FTP
1min @ 86% FTP
1min @ 88% FTP
1min @ 90% FTP
4min @ 55% FTP
1min @ 92% FTP
1min @ 90% FTP
1min @ 88% FTP
1min @ 86% FTP
1min @ 84% FTP
1min @ 86% FTP
1min @ 88% FTP
1min @ 90% FTP
6min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP1min @ 92% FTP1min @ 90% FTP1min @ 88% FTP1min @ 86% FTP1min @ 84% FTP1min @ 86% FTP1min @ 88% FTP1min @ 90% FTP4min @ 55% FTP1min @ 92% FTP1min @ 90% FTP1min @ 88% FTP1min @ 86% FTP1min @ 84% FTP1min @ 86% FTP1min @ 88% FTP1min @ 90% FTP4min @ 55% FTP1min @ 92% FTP1min @ 90% FTP1min @ 88% FTP1min @ 86% FTP1min @ 84% FTP1min @ 86% FTP1min @ 88% FTP1min @ 90% FTP4min @ 55% FTP1min @ 92% FTP1min @ 90% FTP1min @ 88% FTP1min @ 86% FTP1min @ 84% FTP1min @ 86% FTP1min @ 88% FTP1min @ 90% FTP6min @ 40% FTP
Workout overview

Duration: 1h 5m

Stress points: 69

Zone distribution

Z1: 22m

Z2: 6m

Z3: 22m

Z4: 14m

Z5: -

Z6: 2m

33%
9%
34%
22%
0%
2%

Author: Shayne Gaffney | GC Coaching

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:
-4x 8 minutes @SST, starting at 92% FTP, and ramping down in 1 minute intervals, to 84% FTP, before ramping back up again.
-Rest for 4 minutes between.
-Keep your cadence between 85-95 RPM.
------
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 2 »

4. Saturday - SST/OU: Orange Unicorn (2' + 30")

5min @ 40% FTP
5min @ 60% FTP
1min @ 80% FTP
30sec @ 95% FTP
30sec @ 55% FTP
1min @ 80% FTP
30sec @ 105% FTP
30sec @ 55% FTP
1min @ 80% FTP
30sec @ 115% FTP
30sec @ 55% FTP
4min @ 55% FTP
6x 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 55% FTP
6x 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 55% FTP
6x 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 55% FTP
6x 2min @ 85% FTP,
30sec @ 105% FTP
4min @ 40% FTP
5min @ 40% FTP5min @ 60% FTP1min @ 80% FTP30sec @ 95% FTP30sec @ 55% FTP1min @ 80% FTP30sec @ 105% FTP30sec @ 55% FTP1min @ 80% FTP30sec @ 115% FTP30sec @ 55% FTP4min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP4min @ 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 104

Zone distribution

Z1: 21m

Z2: 5m

Z3: 51m

Z4: 1m

Z5: 13m

Z6: -

23%
6%
57%
1%
14%
0%

Author: Shayne Gaffney | GC Coaching

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x 1 minute Spin Ups (110+ RPM) @Threshold zone+, 1 minute easy.
-5 minutes easy
———
MAIN SET:
-4x 15 minutes alternating between 2 minutes @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP.
———
COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 2 »

5. Sunday - Pedaling Efficiency Drills + 60 minute Climb :-)

5min @ 40% FTP
3min @ 60% FTP
3min @ 68% FTP
3min @ 75% FTP
3min @ 83% FTP
3min @ 88% FTP
1min @ 55% FTP
1min @ 90% FTP
1min @ 55% FTP
1min @ 100% FTP
1min @ 55% FTP
1min @ 110% FTP
1min @ 55% FTP
10min @ 50% FTP
15min @ 85% FTP
15min @ 75% FTP
15min @ 90% FTP
15min @ 75% FTP
5min @ 40% FTP
5min @ 40% FTP3min @ 60% FTP3min @ 68% FTP3min @ 75% FTP3min @ 83% FTP3min @ 88% FTP1min @ 55% FTP1min @ 90% FTP1min @ 55% FTP1min @ 100% FTP1min @ 55% FTP1min @ 110% FTP1min @ 55% FTP10min @ 50% FTP15min @ 85% FTP15min @ 75% FTP15min @ 90% FTP15min @ 75% FTP5min @ 40% FTP
Workout overview

Duration: 1h 42m

Stress points: 102

Zone distribution

Z1: 24m

Z2: 39m

Z3: 21m

Z4: 17m

Z5: 1m

Z6: -

24%
38%
21%
17%
1%
0%

Author: Shayne Gaffney | GC Coaching

WARM UP:
-20 minutes gradually progressing from Active Recovery zone to Threshold zone.
-3x 1 minute Spin Ups (110+ RPM) @Threshold zone+, 1 minute easy.
------
PEDALING EFFICIENCY 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 in and then unclip the opposite side performing 30 seconds on that leg. Perform 4 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, 4 times.
———
MAIN SET:
-60 minutes ranging from 75% FTP to 90% FTP.
-We are really going to target that aerobic engine today, be prepared with lots of fluids and fans!
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1 »

Week 3

Week 3

Workouts: 5

Total duration: 7h 10m

Total stress points: 462

Average workout:

Duration 1h 26m

Stress points 92

Zone distribution

Z1: 1h 39m

Z2: 2h 35m

Z3: 1h 42m

Z4: 38m

Z5: 24m

Z6: 13m

23%
36%
24%
9%
6%
3%

GC Coaching Virtual Group Training Phase 1» Week 3 »

1. Tuesday - SST: 2x15 + 5x1

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
2x 15min @ 88% FTP,
5min @ 55% FTP
5x 1min @ 115% FTP,
1min @ 55% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP2x 15min @ 88% FTP,
5min @ 55% FTP5x 1min @ 115% FTP,
1min @ 55% FTP5min @ 40% FTP
Workout overview

Duration: 1h 10m

Stress points: 80

Zone distribution

Z1: 24m

Z2: 6m

Z3: 32m

Z4: 2m

Z5: 5m

Z6: 2m

34%
9%
46%
3%
7%
2%

Author: Shayne Gaffney | GC Coaching

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:
-Start with 2x 15 minutes @Sweet Spot Zone, 5 mins rest between.
-Then, go into 5x 1 minute @VO2 Max (@110+ RPM), 1 min recovery (@75 RPM).
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 3 »

2. Wednesday - T: 2x20 @65-75 RPM

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
2x 20min @ 75% FTP,
5min @ 55% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP2x 20min @ 75% FTP,
5min @ 55% FTP5min @ 40% FTP
Workout overview

Duration: 1h 10m

Stress points: 62

Zone distribution

Z1: 19m

Z2: 46m

Z3: 2m

Z4: 2m

Z5: -

Z6: 2m

26%
66%
3%
3%
0%
2%

Author: Shayne Gaffney | GC Coaching

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:
-2x20 minutes at Tempo zone @65-75 RPM. Rest for 5 minutes between sets.
------
COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 3 »

3. Thursday - SST: Potpourri

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
10min @ 88% FTP
3min @ 55% FTP
3x 2min @ 94% FTP,
3min @ 86% FTP
3min @ 55% FTP
3min @ 75% FTP
3min @ 80% FTP
3min @ 85% FTP
3min @ 90% FTP
7min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP10min @ 88% FTP3min @ 55% FTP3x 2min @ 94% FTP,
3min @ 86% FTP3min @ 55% FTP3min @ 75% FTP3min @ 80% FTP3min @ 85% FTP3min @ 90% FTP7min @ 40% FTP
Workout overview

Duration: 1h 5m

Stress points: 71

Zone distribution

Z1: 17m

Z2: 9m

Z3: 27m

Z4: 11m

Z5: -

Z6: 2m

25%
14%
42%
17%
0%
2%

Author: Shayne Gaffney | GC Coaching

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:
-Start with 10 minutes @Sweet Spot
-3 minutes recovery
-3x over/unders (2 minutes @Threshold, 3 minutes @Tempo)
-3 minutes recovery
-Finally, a 12 minute ramp from Tempo to Threshold.
———
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 3 »

4. Saturday - SST/OU: Yellow Unicorn (2' + 1')

5min @ 40% FTP
5min @ 60% FTP
1min @ 80% FTP
30sec @ 95% FTP
30sec @ 55% FTP
1min @ 80% FTP
30sec @ 105% FTP
30sec @ 55% FTP
1min @ 80% FTP
30sec @ 115% FTP
30sec @ 55% FTP
4min @ 55% FTP
6x 2min @ 80% FTP,
1min @ 105% FTP
2min @ 55% FTP
6x 2min @ 80% FTP,
1min @ 105% FTP
2min @ 55% FTP
6x 2min @ 80% FTP,
1min @ 105% FTP
2min @ 55% FTP
20min @ 75% FTP
5min @ 40% FTP
5min @ 40% FTP5min @ 60% FTP1min @ 80% FTP30sec @ 95% FTP30sec @ 55% FTP1min @ 80% FTP30sec @ 105% FTP30sec @ 55% FTP1min @ 80% FTP30sec @ 115% FTP30sec @ 55% FTP4min @ 55% FTP6x 2min @ 80% FTP,
1min @ 105% FTP2min @ 55% FTP6x 2min @ 80% FTP,
1min @ 105% FTP2min @ 55% FTP6x 2min @ 80% FTP,
1min @ 105% FTP2min @ 55% FTP20min @ 75% FTP5min @ 40% FTP
Workout overview

Duration: 1h 45m

Stress points: 117

Zone distribution

Z1: 22m

Z2: 25m

Z3: 39m

Z4: 1m

Z5: 19m

Z6: -

20%
24%
37%
0%
18%
0%

Author: Shayne Gaffney | GC Coaching

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x 1 minute Spin Ups (110+ RPM) @Threshold zone+, 1 minute easy.
-5 minutes easy
———
MAIN SET:
-3x 18 minutes alternating between 2 minutes @80% FTP, and a 1 minute surge effort (110+ RPM) @105% FTP.
-Then 20 minutes @75% FTP.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 3 »

5. Sunday - E/T/LT/A: Kitchen Sink

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
2min @ 55% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 100% FTP
15min @ 65% FTP
6x 3min @ 75% FTP,
20sec @ 120% FTP
15min @ 65% FTP
5x 1min @ 120% FTP,
2min @ 55% FTP
15min @ 65% FTP
10min @ 100% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP2min @ 55% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 100% FTP15min @ 65% FTP6x 3min @ 75% FTP,
20sec @ 120% FTP15min @ 65% FTP5x 1min @ 120% FTP,
2min @ 55% FTP15min @ 65% FTP10min @ 100% FTP5min @ 40% FTP
Workout overview

Duration: 2h

Stress points: 132

Zone distribution

Z1: 19m

Z2: 1h 9m

Z3: 2m

Z4: 22m

Z5: -

Z6: 9m

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

Author: Shayne Gaffney | GC Coaching

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

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1 »

Week 4 Recovery

Week 4

Workouts: 5

Total duration: 4h 40m

Total stress points: 227

Average workout:

Duration 56m

Stress points 45

Zone distribution

Z1: 2h 29m

Z2: 1h 23m

Z3: 16m

Z4: 27m

Z5: -

Z6: 6m

53%
30%
6%
10%
0%
2%

GC Coaching Virtual Group Training Phase 1» Week 4 Recovery »

1. Tuesday - Active Recovery / Drills

45min @ 55% FTP
45min @ 55% FTP
Workout overview

Duration: 45m

Stress points: 23

Zone distribution

Z1: 45m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching

-Really EASY ride today. Your power should stay @Active Recovery Zone / Endurance Zone.
------
-During the ride perform:
-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 in and then unclip the opposite side performing 30 seconds on that leg.  Perform 4 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, 4 times.
-1 hand off bars - Remove the R arm from your bars and continue to spin at the same cadence.  If you can, do these in front of a full length mirror.  NOTHING should change in your body position (shoulder height, head height, elbow bend, etc.) when you take your hand off.  Alternate between 30 seconds R arm 30 seconds L arm, 4 times each.
-2 hands off bars - Same as above, but this time take both hands off the bars at the same time, 4 times 30 seconds hands off, 30 seconds rest.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 4 Recovery »

2. Wednesday - D: High / Low Cadence

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
5x 1min @ 75% FTP,
1min @ 65% FTP
5min @ 55% FTP
5x 1min @ 75% FTP,
1min @ 65% FTP
5min @ 55% FTP
5x 1min @ 75% FTP,
1min @ 65% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP5x 1min @ 75% FTP,
1min @ 65% FTP5min @ 55% FTP5x 1min @ 75% FTP,
1min @ 65% FTP5min @ 55% FTP5x 1min @ 75% FTP,
1min @ 65% FTP5min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 49

Zone distribution

Z1: 19m

Z2: 36m

Z3: 2m

Z4: 2m

Z5: -

Z6: 2m

31%
60%
3%
3%
0%
3%

Author: Shayne Gaffney | GC Coaching

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:
-Today is a drill based day, so your effort level is secondary to your pedal stroke. I want you to really focus on being able to pedal circles (push, scrape, pull) at both high and low cadences.
-5x (1 minute @Tempo @60-70 RPM, 1 minute @Endurance @90+ RPM)
-Rest for 5 minutes
-Repeat 3 times
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 4 Recovery »

3. Thursday - SST: 5x6 Cadence Changes

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
7min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP7min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 19m

Z2: 11m

Z3: 12m

Z4: 17m

Z5: -

Z6: 2m

31%
18%
20%
28%
0%
3%

Author: Shayne Gaffney | GC Coaching

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 6 minutes @SST
-The first 3 minutes should be at a comfortable cadence. Minutes 4 and 5 should be at a slightly uncomfortable cadence. Minute 6 should be as quick as you can spin those pedals!
-Rest for 2 minutes between.
------
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 4 Recovery »

4. Saturday - LT: Threshold Endurance (3x12's)

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
12min @ 75% FTP
5min @ 55% FTP
4x 3min @ 75% FTP,
20sec @ 120% FTP
5min @ 55% FTP
6min @ 75% FTP
6min @ 100% FTP
8min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP12min @ 75% FTP5min @ 55% FTP4x 3min @ 75% FTP,
20sec @ 120% FTP5min @ 55% FTP6min @ 75% FTP6min @ 100% FTP8min @ 40% FTP
Workout overview

Duration: 1h 10m 20s

Stress points: 69

Zone distribution

Z1: 22m

Z2: 36m

Z3: 2m

Z4: 8m

Z5: -

Z6: 3m

31%
51%
3%
11%
0%
4%

Author: Shayne Gaffney | GC Coaching

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:
-Perform 3x12 minutes with 5 minutes recovery between
1st 12 minutes - @Tempo.
2nd 12 minutes - @Tempo, but this time I would like a 20 second seated burst (110+ RPM) at minute 3, 6, and 9.
3rd 12 minutes - 6 minutes @Tempo 6 minutes @Threshold.
———
COOL DOWN:
-8 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 4 Recovery »

5. Sunday - Active Recovery / Drills

45min @ 55% FTP
45min @ 55% FTP
Workout overview

Duration: 45m

Stress points: 23

Zone distribution

Z1: 45m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching

-Really EASY ride today. Your power should stay @Active Recovery Zone / Endurance Zone.
------
-During the ride perform:
-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 in and then unclip the opposite side performing 30 seconds on that leg.  Perform 4 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, 4 times.
-1 hand off bars - Remove the R arm from your bars and continue to spin at the same cadence.  If you can, do these in front of a full length mirror.  NOTHING should change in your body position (shoulder height, head height, elbow bend, etc.) when you take your hand off.  Alternate between 30 seconds R arm 30 seconds L arm, 4 times each.
-2 hands off bars - Same as above, but this time take both hands off the bars at the same time, 4 times 30 seconds hands off, 30 seconds rest.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1 »

Week 5

Week 5

Workouts: 5

Total duration: 5h 55m

Total stress points: 407

Average workout:

Duration 1h 11m

Stress points 81

Zone distribution

Z1: 1h 33m

Z2: 1h

Z3: 1h

Z4: 1h 54m

Z5: 21m

Z6: 8m

26%
17%
17%
32%
6%
2%

GC Coaching Virtual Group Training Phase 1» Week 5 »

1. Tuesday - OU: Tempo / LT @60 RPM

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
3x 2min @ 90% FTP,
1min @ 105% FTP
5min @ 55% FTP
3x 2min @ 90% FTP,
1min @ 105% FTP
5min @ 55% FTP
3x 2min @ 90% FTP,
1min @ 105% FTP
8min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3x 2min @ 90% FTP,
1min @ 105% FTP5min @ 55% FTP3x 2min @ 90% FTP,
1min @ 105% FTP5min @ 55% FTP3x 2min @ 90% FTP,
1min @ 105% FTP8min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 70

Zone distribution

Z1: 22m

Z2: 6m

Z3: 2m

Z4: 20m

Z5: 9m

Z6: 2m

36%
10%
3%
33%
15%
3%

Author: Shayne Gaffney | GC Coaching

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:
-3x (2 minutes @Tempo, 1 minute @Threshold @60 RPM).
-During the Tempo portion, spin your legs at a comfortable cadence. During the Threshold portion make sure to spin your legs slowly while maintaining a high level of torque.
-5 minutes recovery between.
-Perform 3 sets.
———
COOL DOWN:
-8 minutes gradually reducing from Endurance zone to Active Recovery zone.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 5 »

2. Wednesday - ME: 40 minutes (4x10') @65-75 RPM

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
10min @ 75% FTP
10min @ 85% FTP
10min @ 70% FTP
10min @ 90% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP10min @ 75% FTP10min @ 85% FTP10min @ 70% FTP10min @ 90% FTP5min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 9m

Z2: 26m

Z3: 12m

Z4: 12m

Z5: -

Z6: 2m

14%
43%
20%
20%
0%
3%

Author: Shayne Gaffney | GC Coaching

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:
-40 minute (4x10') muscle endurance workout ranging from 70% FTP to 90% FTP.
-Keep your cadence 65-75 RPM for muscle endurance workouts.
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 5 »

3. Thursday - OU: 2x 5+1 LT + VO2

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
2x 5min @ 95% FTP,
1min @ 115% FTP
5min @ 55% FTP
2x 5min @ 95% FTP,
1min @ 115% FTP
5min @ 55% FTP
2x 5min @ 95% FTP,
1min @ 115% FTP
9min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP2x 5min @ 95% FTP,
1min @ 115% FTP5min @ 55% FTP2x 5min @ 95% FTP,
1min @ 115% FTP5min @ 55% FTP2x 5min @ 95% FTP,
1min @ 115% FTP9min @ 40% FTP
Workout overview

Duration: 1h 10m

Stress points: 90

Zone distribution

Z1: 23m

Z2: 6m

Z3: 2m

Z4: 32m

Z5: 6m

Z6: 2m

32%
9%
3%
46%
9%
2%

Author: Shayne Gaffney | GC Coaching

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:
-3 times...
---5 minutes @Threshold
---1 minute @VO2
---5 minutes @Threshold
---1 minute @VO2
--Rest for 5 minutes between interval sets
———
COOL DOWN:
-9 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 5 »

4. Saturday - SST: Bursts

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
6x 3min @ 90% FTP,
30sec @ 110% FTP
8min @ 55% FTP
6x 3min @ 90% FTP,
30sec @ 110% FTP
10min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP6x 3min @ 90% FTP,
30sec @ 110% FTP8min @ 55% FTP6x 3min @ 90% FTP,
30sec @ 110% FTP10min @ 40% FTP
Workout overview

Duration: 1h 15m

Stress points: 90

Zone distribution

Z1: 22m

Z2: 6m

Z3: 2m

Z4: 38m

Z5: 6m

Z6: 2m

29%
8%
3%
51%
8%
2%

Author: Shayne Gaffney | GC Coaching

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:
-2x 20 minutes @Sweet Spot Zone. Every 3 minutes perform a 30 second ALL OUT burst effort, seated or standing.
-Rest for 8 minutes between sets.
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 5 »

5. Sunday - SST: 4x15 Varied

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
5min @ 75% FTP
5min @ 80% FTP
5min @ 85% FTP
3min @ 55% FTP
5min @ 90% FTP
5min @ 85% FTP
5min @ 80% FTP
3min @ 55% FTP
5min @ 85% FTP
5min @ 90% FTP
5min @ 80% FTP
3min @ 55% FTP
5min @ 75% FTP
5min @ 80% FTP
5min @ 85% FTP
6min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP5min @ 75% FTP5min @ 80% FTP5min @ 85% FTP3min @ 55% FTP5min @ 90% FTP5min @ 85% FTP5min @ 80% FTP3min @ 55% FTP5min @ 85% FTP5min @ 90% FTP5min @ 80% FTP3min @ 55% FTP5min @ 75% FTP5min @ 80% FTP5min @ 85% FTP6min @ 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 94

Zone distribution

Z1: 19m

Z2: 16m

Z3: 42m

Z4: 12m

Z5: -

Z6: 2m

21%
18%
47%
13%
0%
2%

Author: Shayne Gaffney | GC Coaching

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:
-4x 15 minutes @SST performing various duration's between 75 and 90% FTP.
-Rest for 3 minutes between.
-Keep your cadence between 85-95 RPM.
------
COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1 »

Week 6

Week 6

Workouts: 5

Total duration: 6h 30m

Total stress points: 475

Average workout:

Duration 1h 18m

Stress points 95

Zone distribution

Z1: 1h 38m

Z2: 1h 24m

Z3: 1h 30m

Z4: 1h 14m

Z5: 24m

Z6: 21m

25%
22%
23%
19%
6%
5%

GC Coaching Virtual Group Training Phase 1» Week 6 »

1. Tuesday - SST: Downright Bitter

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
8min @ 90% FTP
4min @ 100% FTP
8min @ 90% FTP
5min @ 55% FTP
8min @ 90% FTP
4min @ 100% FTP
8min @ 90% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP8min @ 90% FTP4min @ 100% FTP8min @ 90% FTP5min @ 55% FTP8min @ 90% FTP4min @ 100% FTP8min @ 90% FTP5min @ 40% FTP
Workout overview

Duration: 1h 5m

Stress points: 80

Zone distribution

Z1: 14m

Z2: 6m

Z3: 2m

Z4: 42m

Z5: -

Z6: 2m

21%
9%
3%
65%
0%
2%

Author: Shayne Gaffney | GC Coaching

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:
-8 minutes @SST at 95+ RPM
-4 minutes @FTP at 65 RPM
-8 minutes @SST at 95+ RPM
-5 minutes rest
-8 minutes @SST at 95+ RPM
-4 minutes @FTP at 65 RPM
-8 minutes @SST at 95+ RPM
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 6 »

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

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
4min @ 82% FTP
4min @ 84% FTP
4min @ 86% FTP
4min @ 88% FTP
4min @ 90% FTP
5min @ 55% FTP
4min @ 82% FTP
4min @ 84% FTP
4min @ 86% FTP
4min @ 88% FTP
4min @ 90% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP4min @ 82% FTP4min @ 84% FTP4min @ 86% FTP4min @ 88% FTP4min @ 90% FTP5min @ 55% FTP4min @ 82% FTP4min @ 84% FTP4min @ 86% FTP4min @ 88% FTP4min @ 90% FTP5min @ 40% FTP
Workout overview

Duration: 1h 5m

Stress points: 72

Zone distribution

Z1: 14m

Z2: 6m

Z3: 34m

Z4: 10m

Z5: -

Z6: 2m

21%
9%
52%
15%
0%
2%

Author: Shayne Gaffney | GC Coaching

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:
-2x 20 minutes starting @82% FTP and increasing to 90% FTP over the course of the interval.
-Rest for 5 minutes between.
-Keep your cadence 65-75 RPM for muscle endurance workouts.
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 6 »

3. Thursday - OU: Over/Under/Over

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
30sec @ 150% FTP
4min @ 100% FTP
30sec @ 150% FTP
5min @ 55% FTP
30sec @ 150% FTP
4min @ 100% FTP
30sec @ 150% FTP
5min @ 55% FTP
30sec @ 150% FTP
4min @ 100% FTP
30sec @ 150% FTP
5min @ 55% FTP
30sec @ 150% FTP
4min @ 100% FTP
30sec @ 150% FTP
10min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP30sec @ 150% FTP4min @ 100% FTP30sec @ 150% FTP5min @ 55% FTP30sec @ 150% FTP4min @ 100% FTP30sec @ 150% FTP5min @ 55% FTP30sec @ 150% FTP4min @ 100% FTP30sec @ 150% FTP5min @ 55% FTP30sec @ 150% FTP4min @ 100% FTP30sec @ 150% FTP10min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 80

Zone distribution

Z1: 29m

Z2: 6m

Z3: 2m

Z4: 18m

Z5: -

Z6: 6m

48%
10%
3%
30%
0%
9%

Author: Shayne Gaffney | GC Coaching

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:
-Perform 4x5 minutes (30 seconds @150% FTP, 4 minutes @FTP, 30 seconds @150% FTP).
-5 minutes recovery between.
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 6 »

4. Saturday - T: 3x20 w/ Bursts

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
6x 3min @ 75% FTP,
30sec @ 125% FTP
5min @ 55% FTP
6x 3min @ 75% FTP,
30sec @ 125% FTP
5min @ 55% FTP
6x 3min @ 75% FTP,
30sec @ 125% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP6x 3min @ 75% FTP,
30sec @ 125% FTP5min @ 55% FTP6x 3min @ 75% FTP,
30sec @ 125% FTP5min @ 55% FTP6x 3min @ 75% FTP,
30sec @ 125% FTP5min @ 40% FTP
Workout overview

Duration: 1h 33m

Stress points: 104

Zone distribution

Z1: 19m

Z2: 1h

Z3: 2m

Z4: 2m

Z5: -

Z6: 11m

20%
65%
2%
2%
0%
11%

Author: Shayne Gaffney | GC Coaching

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:
-3x20 minutes at Tempo zone. Perform a 30 second surge @125% FTP every 3 minutes.
-Rest for 5 minutes between sets.
------
COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 6 »

5. Sunday - SST/OU: Purple Unicorn

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
5min @ 55% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
5min @ 55% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
5min @ 55% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
3min @ 85% FTP
1min @ 105% FTP
30sec @ 115% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP5min @ 55% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP5min @ 55% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP5min @ 55% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP3min @ 85% FTP1min @ 105% FTP30sec @ 115% FTP5min @ 40% FTP
Workout overview

Duration: 1h 47m

Stress points: 139

Zone distribution

Z1: 24m

Z2: 6m

Z3: 50m

Z4: 2m

Z5: 24m

Z6: 2m

22%
6%
47%
2%
22%
1%

Author: Shayne Gaffney | GC Coaching

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:
4x 18 minutes (3 minutes @85% FTP, right into 1 minute @105% FTP, right into 115% FTP!)
-Rest for 5 minutes between sets.
------
COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1 »

Week 7

Week 7

Workouts: 5

Total duration: 7h

Total stress points: 504

Average workout:

Duration 1h 24m

Stress points 101

Zone distribution

Z1: 1h 35m

Z2: 2h 3m

Z3: 1h 22m

Z4: 1h 27m

Z5: 15m

Z6: 19m

23%
29%
20%
21%
4%
4%

GC Coaching Virtual Group Training Phase 1» Week 7 »

1. Tuesday - E/T/LT/A: Kitchen Sink (short)

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
2min @ 55% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 100% FTP
5min @ 65% FTP
6x 3min @ 75% FTP,
20sec @ 120% FTP
5min @ 65% FTP
5x 1min @ 120% FTP,
2min @ 55% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP2min @ 55% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 100% FTP5min @ 65% FTP6x 3min @ 75% FTP,
20sec @ 120% FTP5min @ 65% FTP5x 1min @ 120% FTP,
2min @ 55% FTP5min @ 40% FTP
Workout overview

Duration: 1h 15m

Stress points: 87

Zone distribution

Z1: 19m

Z2: 34m

Z3: 2m

Z4: 12m

Z5: -

Z6: 9m

25%
45%
3%
16%
0%
11%

Author: Shayne Gaffney | GC Coaching

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
-5 minutes recovery @Endurance zone
-20 mins @Tempo w/ bursts @VO2
-5 minutes recovery @Endurance zone
-5x 1 minute @VO2 Max, 1 minute rest
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 7 »

2. Wednesday - OU: 3/3/3 - Tempo/LT/Tempo

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
3min @ 75% FTP
3min @ 95% FTP
3min @ 75% FTP
4min @ 55% FTP
3min @ 75% FTP
3min @ 95% FTP
3min @ 75% FTP
4min @ 55% FTP
3min @ 75% FTP
3min @ 95% FTP
3min @ 75% FTP
4min @ 55% FTP
6min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3min @ 75% FTP3min @ 95% FTP3min @ 75% FTP4min @ 55% FTP3min @ 75% FTP3min @ 95% FTP3min @ 75% FTP4min @ 55% FTP3min @ 75% FTP3min @ 95% FTP3min @ 75% FTP4min @ 55% FTP6min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 22m

Z2: 24m

Z3: 2m

Z4: 11m

Z5: -

Z6: 2m

36%
40%
3%
18%
0%
3%

Author: Shayne Gaffney | GC Coaching

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:
-3x 9 minutes (3 minutes @Tempo Zone, 3 minutes @Threshold Zone, 3 minutes @Tempo Zone.
-Rest for 4 minutes between sets
———
COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 7 »

3. Thursday - Ladders

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
3min @ 70% FTP
3min @ 85% FTP
3min @ 100% FTP
1min @ 150% FTP
5min @ 55% FTP
3min @ 70% FTP
3min @ 85% FTP
3min @ 100% FTP
1min @ 150% FTP
5min @ 55% FTP
3min @ 70% FTP
3min @ 85% FTP
3min @ 100% FTP
1min @ 150% FTP
5min @ 55% FTP
3min @ 70% FTP
3min @ 85% FTP
3min @ 100% FTP
1min @ 150% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3min @ 70% FTP3min @ 85% FTP3min @ 100% FTP1min @ 150% FTP5min @ 55% FTP3min @ 70% FTP3min @ 85% FTP3min @ 100% FTP1min @ 150% FTP5min @ 55% FTP3min @ 70% FTP3min @ 85% FTP3min @ 100% FTP1min @ 150% FTP5min @ 55% FTP3min @ 70% FTP3min @ 85% FTP3min @ 100% FTP1min @ 150% FTP5min @ 40% FTP
Workout overview

Duration: 1h 15m

Stress points: 98

Zone distribution

Z1: 24m

Z2: 18m

Z3: 14m

Z4: 14m

Z5: -

Z6: 6m

31%
24%
19%
19%
0%
7%

Author: Shayne Gaffney | GC Coaching

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
--3 minutes @70% FTP
--3 minutes @85%FTP
--3 minutes @100% FTP
--1 minute ALL OUT.
--Rest for 5 minutes between sets
-Perform 4 sets
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 7 »

4. Saturday - ME: SST OU 2x30 @65-75 RPM

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
3x 5min @ 85% FTP,
5min @ 95% FTP
5min @ 55% FTP
3x 5min @ 85% FTP,
5min @ 95% FTP
10min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3x 5min @ 85% FTP,
5min @ 95% FTP5min @ 55% FTP3x 5min @ 85% FTP,
5min @ 95% FTP10min @ 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 108

Zone distribution

Z1: 19m

Z2: 6m

Z3: 32m

Z4: 32m

Z5: -

Z6: 2m

21%
7%
36%
36%
0%
2%

Author: Shayne Gaffney | GC Coaching

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:
-3x (5 minutes @Tempo, 5 minutes @Threshold)
-Rest for 5 minutes between intervals
-Repeat twice
-Keep your cadence 65-75 RPM for muscle endurance workouts.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 7 »

5. Sunday - VO2/OU/LT: "The Shinnick"

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
5x 3min @ 115% FTP,
3min @ 65% FTP
5min @ 60% FTP
10x 1min @ 100% FTP,
1min @ 75% FTP
5min @ 60% FTP
6x 5min @ 85% FTP,
1min @ 100% FTP
9min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP5x 3min @ 115% FTP,
3min @ 65% FTP5min @ 60% FTP10x 1min @ 100% FTP,
1min @ 75% FTP5min @ 60% FTP6x 5min @ 85% FTP,
1min @ 100% FTP9min @ 40% FTP
Workout overview

Duration: 2h

Stress points: 153

Zone distribution

Z1: 13m

Z2: 41m

Z3: 32m

Z4: 18m

Z5: 15m

Z6: 2m

10%
34%
27%
15%
13%
1%

Author: Shayne Gaffney | GC Coaching

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, 3 minutes @Endurance zone.
-5 minutes @Endurance zone.
-10 minutes over/unders (1 minute @FTP. 1 minute @Tempo.
-5 minutes @Endurance zone.
-6x (5 minutes @SST, 1 minute @FTP. No rest between sets here!
———
COOL DOWN:
-9 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1 »

Week 8 Recovery

Week 8

Workouts: 5

Total duration: 4h 40m

Total stress points: 227

Average workout:

Duration 56m

Stress points 45

Zone distribution

Z1: 2h 29m

Z2: 1h 23m

Z3: 16m

Z4: 27m

Z5: -

Z6: 6m

53%
30%
6%
10%
0%
2%

GC Coaching Virtual Group Training Phase 1» Week 8 Recovery »

1. Tuesday - Active Recovery / Drills

45min @ 55% FTP
45min @ 55% FTP
Workout overview

Duration: 45m

Stress points: 23

Zone distribution

Z1: 45m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching

-Really EASY ride today. Your power should stay @Active Recovery Zone / Endurance Zone.
------
-During the ride perform:
-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 in and then unclip the opposite side performing 30 seconds on that leg.  Perform 4 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, 4 times.
-1 hand off bars - Remove the R arm from your bars and continue to spin at the same cadence.  If you can, do these in front of a full length mirror.  NOTHING should change in your body position (shoulder height, head height, elbow bend, etc.) when you take your hand off.  Alternate between 30 seconds R arm 30 seconds L arm, 4 times each.
-2 hands off bars - Same as above, but this time take both hands off the bars at the same time, 4 times 30 seconds hands off, 30 seconds rest.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 8 Recovery »

2. Wednesday - D: High / Low Cadence

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
5x 1min @ 75% FTP,
1min @ 65% FTP
5min @ 55% FTP
5x 1min @ 75% FTP,
1min @ 65% FTP
5min @ 55% FTP
5x 1min @ 75% FTP,
1min @ 65% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP5x 1min @ 75% FTP,
1min @ 65% FTP5min @ 55% FTP5x 1min @ 75% FTP,
1min @ 65% FTP5min @ 55% FTP5x 1min @ 75% FTP,
1min @ 65% FTP5min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 49

Zone distribution

Z1: 19m

Z2: 36m

Z3: 2m

Z4: 2m

Z5: -

Z6: 2m

31%
60%
3%
3%
0%
3%

Author: Shayne Gaffney | GC Coaching

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:
-Today is a drill based day, so your effort level is secondary to your pedal stroke. I want you to really focus on being able to pedal circles (push, scrape, pull) at both high and low cadences.
-5x (1 minute @Tempo @60-70 RPM, 1 minute @Endurance @90+ RPM)
-Rest for 5 minutes
-Repeat 3 times
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 8 Recovery »

3. Thursday - SST: 5x6 Cadence Changes

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
7min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP7min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 19m

Z2: 11m

Z3: 12m

Z4: 17m

Z5: -

Z6: 2m

31%
18%
20%
28%
0%
3%

Author: Shayne Gaffney | GC Coaching

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 6 minutes @SST
-The first 3 minutes should be at a comfortable cadence. Minutes 4 and 5 should be at a slightly uncomfortable cadence. Minute 6 should be as quick as you can spin those pedals!
-Rest for 2 minutes between.
------
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 8 Recovery »

4. Saturday - LT: Threshold Endurance (3x12's)

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
12min @ 75% FTP
5min @ 55% FTP
4x 3min @ 75% FTP,
20sec @ 120% FTP
5min @ 55% FTP
6min @ 75% FTP
6min @ 100% FTP
8min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP12min @ 75% FTP5min @ 55% FTP4x 3min @ 75% FTP,
20sec @ 120% FTP5min @ 55% FTP6min @ 75% FTP6min @ 100% FTP8min @ 40% FTP
Workout overview

Duration: 1h 10m 20s

Stress points: 69

Zone distribution

Z1: 22m

Z2: 36m

Z3: 2m

Z4: 8m

Z5: -

Z6: 3m

31%
51%
3%
11%
0%
4%

Author: Shayne Gaffney | GC Coaching

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:
-Perform 3x12 minutes with 5 minutes recovery between
1st 12 minutes - @Tempo.
2nd 12 minutes - @Tempo, but this time I would like a 20 second seated burst (110+ RPM) at minute 3, 6, and 9.
3rd 12 minutes - 6 minutes @Tempo 6 minutes @Threshold.
———
COOL DOWN:
-8 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
GC Coaching Virtual Group Training Phase 1» Week 8 Recovery »

5. Sunday - Active Recovery / Drills

45min @ 55% FTP
45min @ 55% FTP
Workout overview

Duration: 45m

Stress points: 23

Zone distribution

Z1: 45m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching

-Really EASY ride today. Your power should stay @Active Recovery Zone / Endurance Zone.
------
-During the ride perform:
-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 in and then unclip the opposite side performing 30 seconds on that leg.  Perform 4 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, 4 times.
-1 hand off bars - Remove the R arm from your bars and continue to spin at the same cadence.  If you can, do these in front of a full length mirror.  NOTHING should change in your body position (shoulder height, head height, elbow bend, etc.) when you take your hand off.  Alternate between 30 seconds R arm 30 seconds L arm, 4 times each.
-2 hands off bars - Same as above, but this time take both hands off the bars at the same time, 4 times 30 seconds hands off, 30 seconds rest.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top