Workout overview

Duration: 1h

Stress points: 59

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

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

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  • 4. Saturday - SST: Bursts

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  • 5. Sunday - SST: 4x15 Varied

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