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
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 More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

GC Coaching Virtual Group Training Phase 1 » Week 1

  • 1. Tuesday - FTP Test (shorter)

    45m | 49 SP

    View >

  • 2. Wednesday - T: 3x10 @65-75 RPM

    1h 5m | 56 SP

    View >

  • 3. Thursday - SST: 4x6

    1h | 62 SP

    View >

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

    1h 30m | 92 SP

    View >

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

    1h 30m | 83 SP

    View >

Similar workouts

  • Red Unicorn

    1h 30m | 94 SP

    View >

  • Thew

    1h | 81 SP

    View >

  • Over Under Progression #3

    1h 30m | 105 SP

    View >

  • GC Coaching's Orange Unicorn

    1h 30m | 105 SP

    View >

  • Orange Unicorn

    1h 30m | 105 SP

    View >

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

    1h 30m | 104 SP

    View >

  • Over Under Progression #1

    1h 30m | 109 SP

    View >

  • Day 4 - Cadence drills

    1h 5m | 83 SP

    View >

  • OneLove - Mixer1

    1h 30m | 116 SP

    View >

  • Day 5 - CrissCross Crushers

    1h 5m | 100 SP

    View >

  • Day 6 - XX SST 2 x 20min

    1h 16m | 90 SP

    View >

  • Day 6 - XX SST 2 x 20min

    1h 16m | 90 SP

    View >