Workout overview

Duration: 1h 10m 20s

Stress points: 63

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 workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

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