Workout overview

Duration: 1h 30m

Stress points: 97

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 workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

  • 1. Tuesday - SST: Pyramids (3x12)

    1h 4m | 67 SP

  • 2. Wednesday - T: 3x12 @65-75 RPM

    1h 11m | 57 SP

  • 3. Thursday - SST: Spade

    1h 5m | 63 SP

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

    1h 30m | 97 SP

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

    1h 42m | 94 SP

Similar workouts

  • GC Coaching's Orange Unicorn

    1h 30m | 97 SP

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

    1h 30m | 85 SP

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

    1h 45m | 107 SP

  • GC Coaching's Yellow Unicorn

    1h 45m | 110 SP

  • Day 4 - 4x3min Vo2 increasing

    1h 27m | 87 SP

  • Day 5 - XX SST 2 x 30min

    1h 36m | 112 SP

  • Day 6 - XX SST 2 x 30min

    1h 36m | 112 SP

  • Inverse Sweet Spot w/ Bursts

    1h 6m | 74 SP

  • Day 2 - 5x3min Vo2 increasing

    1h 32m | 94 SP

  • Day 7 - Stuck in the Rut

    1h 20m | 99 SP

  • GC Coaching's PD + Pyramids

    1h 26m | 76 SP

  • Day 6 - XX SST 2 x 20min

    1h 16m | 82 SP