Workouts» 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

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All workouts in 

GC Coaching Virtual Group Training Phase 1 » Week 1

  • 1. Tuesday - FTP Test (shorter)

    45m | 49 SP

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  • 2. Wednesday - T: 3x10 @65-75 RPM

    1h 5m | 56 SP

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  • 3. Thursday - SST: 4x6

    1h | 62 SP

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

    1h 30m | 92 SP

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

    1h 30m | 83 SP

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