Workout overview

Duration: 1h

Stress points: 57

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

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • 1. Tuesday - Active Recovery / Drills

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  • 2. Wednesday - D: High / Low Cadence

    1h | 45 SP

  • 3. Thursday - SST: 5x6 Cadence Changes

    1h | 57 SP

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

    1h 10m | 63 SP

  • 5. Sunday - Active Recovery / Drills

    45m | 22 SP

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