Workouts» GC Coaching Virtual Group Training Phase 1» Week 4 Recovery »

2. Wednesday - D: High / Low Cadence

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
5x 1min @ 75% FTP,
1min @ 65% FTP
5min @ 55% FTP
5x 1min @ 75% FTP,
1min @ 65% FTP
5min @ 55% FTP
5x 1min @ 75% FTP,
1min @ 65% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP5x 1min @ 75% FTP,
1min @ 65% FTP5min @ 55% FTP5x 1min @ 75% FTP,
1min @ 65% FTP5min @ 55% FTP5x 1min @ 75% FTP,
1min @ 65% FTP5min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 49

Zone distribution

Z1: 19m

Z2: 36m

Z3: 2m

Z4: 2m

Z5: -

Z6: 2m

31%
60%
3%
3%
0%
3%

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:
-Today is a drill based day, so your effort level is secondary to your pedal stroke. I want you to really focus on being able to pedal circles (push, scrape, pull) at both high and low cadences.
-5x (1 minute @Tempo @60-70 RPM, 1 minute @Endurance @90+ RPM)
-Rest for 5 minutes
-Repeat 3 times
------
COOL DOWN:
-5 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 4 Recovery

  • 1. Tuesday - Active Recovery / Drills

    45m | 23 SP

    View >

  • 2. Wednesday - D: High / Low Cadence

    1h | 49 SP

    View >

  • 3. Thursday - SST: 5x6 Cadence Changes

    1h | 63 SP

    View >

  • 4. Saturday - LT: Threshold Endurance (3x12's)

    1h 10m | 69 SP

    View >

  • 5. Sunday - Active Recovery / Drills

    45m | 23 SP

    View >

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