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

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • 1. Tuesday - SST: Downright Bitter

    1h 5m | 80 SP

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

    1h 5m | 72 SP

  • 3. Thursday - OU: Over/Under/Over

    1h | 80 SP

  • 4. Saturday - T: 3x20 w/ Bursts

    1h 33m | 104 SP

  • 5. Sunday - SST/OU: Purple Unicorn

    1h 47m | 139 SP

Similar workouts

  • 4. Saturday - SST: Bursts

    1h 15m | 90 SP

  • 3. Thursday - OU: 2x 5+1 LT + VO2

    1h 10m | 90 SP

  • SZRGWO 02.2

    51m | 77 SP

  • SZRGWO 02.1

    51m | 74 SP

  • 3. Thursday - SST: 4x6

    1h | 62 SP

  • SZRGWO 02.1

    50m | 69 SP

  • SZRGWO 04.1

    51m | 71 SP

  • SZRGWO 04.0

    51m | 69 SP

  • LT/VO2: 5+2+2

    1h | 74 SP

  • 4. Saturday - ME: SST OU 2x30 @65-75 RPM

    1h 30m | 108 SP

  • VO2: 5x3 + 2x10 SST

    1h 22m | 103 SP

  • 3. Threshold Pushing

    1h 26m | 89 SP