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

3. Thursday - SST: 5x6 Cadence Changes

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
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
2min @ 55% FTP
3min @ 90% FTP
2min @ 85% FTP
1min @ 75% FTP
7min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP2min @ 55% FTP3min @ 90% FTP2min @ 85% FTP1min @ 75% FTP7min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 19m

Z2: 11m

Z3: 12m

Z4: 17m

Z5: -

Z6: 2m

31%
18%
20%
28%
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:
-5x 6 minutes @SST
-The first 3 minutes should be at a comfortable cadence. Minutes 4 and 5 should be at a slightly uncomfortable cadence. Minute 6 should be as quick as you can spin those pedals!
-Rest for 2 minutes between.
------
COOL DOWN:
-7 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

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  • 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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