Workouts» GC Coaching Virtual Group Training Phase 1» Week 5 »

2. Wednesday - ME: 40 minutes (4x10') @65-75 RPM

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
10min @ 75% FTP
10min @ 85% FTP
10min @ 70% FTP
10min @ 90% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP10min @ 75% FTP10min @ 85% FTP10min @ 70% FTP10min @ 90% FTP5min @ 40% FTP
Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 9m

Z2: 26m

Z3: 12m

Z4: 12m

Z5: -

Z6: 2m

14%
43%
20%
20%
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:
-40 minute (4x10') muscle endurance workout ranging from 70% FTP to 90% FTP.
-Keep your cadence 65-75 RPM for muscle endurance workouts.
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

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GC Coaching Virtual Group Training Phase 1 » Week 5

  • 1. Tuesday - OU: Tempo / LT @60 RPM

    1h | 70 SP

    View >

  • 2. Wednesday - ME: 40 minutes (4x10') @65-75 RPM

    1h | 63 SP

    View >

  • 3. Thursday - OU: 2x 5+1 LT + VO2

    1h 10m | 90 SP

    View >

  • 4. Saturday - SST: Bursts

    1h 15m | 90 SP

    View >

  • 5. Sunday - SST: 4x15 Varied

    1h 30m | 94 SP

    View >

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