Workouts» 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

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All workouts in 

GC Coaching Virtual Group Training Phase 1 » Week 2

  • 1. Tuesday - SST: Pyramids (3x12)

    1h 4m | 73 SP

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  • 2. Wednesday - T: 3x12 @65-75 RPM

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  • 3. Thursday - SST: Spade

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

    1h 30m | 104 SP

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

    1h 42m | 102 SP

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