Workout overview

Duration: 1h 10m

Stress points: 73

Zone distribution

Z1: 24m

Z2: 6m

Z3: 32m

Z4: 2m

Z5: 5m

Z6: 2m

34%
9%
46%
3%
7%
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:
-Start with 2x 15 minutes @Sweet Spot Zone, 5 mins rest between.
-Then, go into 5x 1 minute @VO2 Max (@110+ RPM), 1 min recovery (@75 RPM).
———
COOL DOWN:
-10 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: 2x15 + 5x1

    1h 10m | 73 SP

  • 2. Wednesday - T: 2x20 @65-75 RPM

    1h 10m | 58 SP

  • 3. Thursday - SST: Potpourri

    1h 5m | 66 SP

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

    1h 45m | 107 SP

  • 5. Sunday - E/T/LT/A: Kitchen Sink

    2h | 120 SP

Similar workouts

  • 3. Thursday - OU: 2x 5+1 LT + VO2

    1h 10m | 80 SP

  • 4. Saturday - SST: Bursts

    1h 15m | 82 SP

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

    1h 30m | 77 SP

  • Paul Shanley Pyramids

    1h 10m | 71 SP

  • 3 Match Burn

    1h 30m | 107 SP

  • Day 2: Pernicious

    1h 20m | 80 SP

  • Day 6 - LONG day

    2h 56m | 217 SP

  • 1. Tuesday - SST: Pyramids (3x12)

    1h 4m | 67 SP

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

    1h 5m | 68 SP

  • 5. Sunday - SST/OU: Purple Unicorn

    1h 47m | 128 SP

  • 3. Thursday - SST: Spade

    1h 5m | 63 SP

  • 2. Wednesday - T: 3x12 @65-75 RPM

    1h 11m | 57 SP