2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 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 More workouts like this

FAQ: How to use custom workouts in Zwift?

  • 1. Tuesday - SST: Pyramids (3x12)

    1h 4m | 73 SP

  • 2. Wednesday - T: 3x12 @65-75 RPM

    1h 11m | 61 SP

  • 3. Thursday - SST: Spade

    1h 5m | 69 SP

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

    1h 30m | 104 SP

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

    1h 42m | 102 SP

Similar workouts

  • 3. Thursday - SST: Spade

    1h 5m | 69 SP

  • 4. Explosive Climb #2

    58m | 64 SP

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

    1h 5m | 72 SP

  • HAL 9000 +1

    1h 5m | 74 SP

  • 3. Thursday - SST: Potpourri

    1h 5m | 71 SP

  • Paul Shanley Pyramids

    1h 10m | 81 SP

  • Stage 11

    1h 3m | 82 SP

  • SZRGWO 08.0

    59m | 77 SP

  • Club Relays Madness

    1h | 70 SP

  • Norseman workout: Imingfjell

    1h 15m | 74 SP

  • Norseman workout: Imingfjell

    1h 15m | 74 SP

  • Day 2: Pernicious

    1h 20m | 90 SP