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

5. Sunday - SST: 4x15 Varied

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
5min @ 75% FTP
5min @ 80% FTP
5min @ 85% FTP
3min @ 55% FTP
5min @ 90% FTP
5min @ 85% FTP
5min @ 80% FTP
3min @ 55% FTP
5min @ 85% FTP
5min @ 90% FTP
5min @ 80% FTP
3min @ 55% FTP
5min @ 75% FTP
5min @ 80% FTP
5min @ 85% FTP
6min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP5min @ 75% FTP5min @ 80% FTP5min @ 85% FTP3min @ 55% FTP5min @ 90% FTP5min @ 85% FTP5min @ 80% FTP3min @ 55% FTP5min @ 85% FTP5min @ 90% FTP5min @ 80% FTP3min @ 55% FTP5min @ 75% FTP5min @ 80% FTP5min @ 85% FTP6min @ 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 94

Zone distribution

Z1: 19m

Z2: 16m

Z3: 42m

Z4: 12m

Z5: -

Z6: 2m

21%
18%
47%
13%
0%
2%

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:
-4x 15 minutes @SST performing various duration's between 75 and 90% FTP.
-Rest for 3 minutes between.
-Keep your cadence between 85-95 RPM.
------
COOL DOWN:
-6 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 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 >

Similar workouts

  • 2. Wednesday - ME: 2x20 SST Ladders @65-75 RPM

    1h 5m | 72 SP

    View >

  • 3. Thursday - SST: Potpourri

    1h 5m | 71 SP

    View >

  • Stage 11

    1h 3m | 82 SP

    View >

  • Turning the Screw

    1h | 79 SP

    View >

  • 2015

    1h 26m | 97 SP

    View >

  • 2015

    1h 26m | 97 SP

    View >

  • Day 2: Pernicious

    1h 20m | 90 SP

    View >

  • 1. Tuesday - SST: Pyramids (3x12)

    1h 4m | 73 SP

    View >

  • SZRGWO 08.0

    59m | 77 SP

    View >

  • HAL 9000 +1

    1h 5m | 74 SP

    View >

  • Karl Alexander - The 13:50

    1h | 86 SP

    View >

  • 5. Really Saw Legs

    1h 17m | 79 SP

    View >