2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP2min @ 55% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 100% FTP15min @ 65% FTP6x 3min @ 75% FTP,
20sec @ 120% FTP
15min @ 65% FTP5x 1min @ 120% FTP,
2min @ 55% FTP
15min @ 65% FTP10min @ 100% FTP5min @ 40% FTP
Workout overview

Duration: 2h

Stress points: 132

Zone distribution

Z1: 19m

Z2: 1h 9m

Z3: 2m

Z4: 22m

Z5: -

Z6: 9m

15%
58%
2%
18%
0%
7%

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:
-10 minutes @FTP
-15 minutes recovery @Endurance zone
-20 mins @Tempo w/ bursts @VO2
-15 minutes recovery @Endurance zone
-5x 1 minute @VO2 Max, 1 minute rest
-15 minutes recovery @Endurance zone
-10 minutes @FTP
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

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FAQ: How to use custom workouts in Zwift?

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