Workouts» GC Coaching Virtual Group Training Phase 1» Week 6 »

1. Tuesday - SST: Downright Bitter

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
8min @ 90% FTP
4min @ 100% FTP
8min @ 90% FTP
5min @ 55% FTP
8min @ 90% FTP
4min @ 100% FTP
8min @ 90% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP8min @ 90% FTP4min @ 100% FTP8min @ 90% FTP5min @ 55% FTP8min @ 90% FTP4min @ 100% FTP8min @ 90% FTP5min @ 40% FTP
Workout overview

Duration: 1h 5m

Stress points: 80

Zone distribution

Z1: 14m

Z2: 6m

Z3: 2m

Z4: 42m

Z5: -

Z6: 2m

21%
9%
3%
65%
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:
-8 minutes @SST at 95+ RPM
-4 minutes @FTP at 65 RPM
-8 minutes @SST at 95+ RPM
-5 minutes rest
-8 minutes @SST at 95+ RPM
-4 minutes @FTP at 65 RPM
-8 minutes @SST at 95+ RPM
———
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 6

  • 1. Tuesday - SST: Downright Bitter

    1h 5m | 80 SP

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

    1h 5m | 72 SP

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  • 3. Thursday - OU: Over/Under/Over

    1h | 80 SP

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  • 4. Saturday - T: 3x20 w/ Bursts

    1h 33m | 104 SP

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  • 5. Sunday - SST/OU: Purple Unicorn

    1h 47m | 139 SP

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