Workouts» GC Coaching Virtual Group Training Phase 1» Week 2 »

4. Saturday - SST/OU: Orange Unicorn (2' + 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 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 55% FTP
6x 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 55% FTP
6x 2min @ 85% FTP,
30sec @ 105% FTP
2min @ 55% FTP
6x 2min @ 85% FTP,
30sec @ 105% FTP
4min @ 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 2min @ 85% FTP,
30sec @ 105% FTP2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP2min @ 55% FTP6x 2min @ 85% FTP,
30sec @ 105% FTP4min @ 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 104

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

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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

    1h 11m | 61 SP

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  • 3. Thursday - SST: Spade

    1h 5m | 69 SP

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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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