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

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

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
12min @ 75% FTP
5min @ 55% FTP
4x 3min @ 75% FTP,
20sec @ 120% FTP
5min @ 55% FTP
6min @ 75% FTP
6min @ 100% FTP
8min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP12min @ 75% FTP5min @ 55% FTP4x 3min @ 75% FTP,
20sec @ 120% FTP5min @ 55% FTP6min @ 75% FTP6min @ 100% FTP8min @ 40% FTP
Workout overview

Duration: 1h 10m 20s

Stress points: 69

Zone distribution

Z1: 22m

Z2: 36m

Z3: 2m

Z4: 8m

Z5: -

Z6: 3m

31%
51%
3%
11%
0%
4%

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:
-Perform 3x12 minutes with 5 minutes recovery between
1st 12 minutes - @Tempo.
2nd 12 minutes - @Tempo, but this time I would like a 20 second seated burst (110+ RPM) at minute 3, 6, and 9.
3rd 12 minutes - 6 minutes @Tempo 6 minutes @Threshold.
———
COOL DOWN:
-8 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

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 >

Similar workouts

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

    1h 10m | 69 SP

    View >

  • #106-DPC O/U Ouchervals

    45m | 55 SP

    View >

  • 5. Extensive Anaerobic 1min

    1h 3m | 71 SP

    View >

  • Extensive Anaerobic 1min

    1h 3m | 71 SP

    View >

  • 1. Fitness Builder

    42m | 47 SP

    View >

  • Fitness Builder

    42m | 47 SP

    View >

  • #112-DPC Minute Intervals into "Sweetspot"

    40m | 43 SP

    View >

  • #107-DPC Minute Intervals into "Sweetspot"

    41m | 46 SP

    View >

  • Karl Alexander - The 13:50

    1h | 86 SP

    View >

  • #76-DPC "I Hate Pav" Intervals - Session 1

    38m | 50 SP

    View >

  • Day 2 - Progressive Over-Gear

    51m | 54 SP

    View >

  • WKG - W2W2

    1h | 59 SP

    View >