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

2. Wednesday - ME: 2x20 SST Ladders @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
4min @ 82% FTP
4min @ 84% FTP
4min @ 86% FTP
4min @ 88% FTP
4min @ 90% FTP
5min @ 55% FTP
4min @ 82% FTP
4min @ 84% FTP
4min @ 86% FTP
4min @ 88% FTP
4min @ 90% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP4min @ 82% FTP4min @ 84% FTP4min @ 86% FTP4min @ 88% FTP4min @ 90% FTP5min @ 55% FTP4min @ 82% FTP4min @ 84% FTP4min @ 86% FTP4min @ 88% FTP4min @ 90% FTP5min @ 40% FTP
Workout overview

Duration: 1h 5m

Stress points: 72

Zone distribution

Z1: 14m

Z2: 6m

Z3: 34m

Z4: 10m

Z5: -

Z6: 2m

21%
9%
52%
15%
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:
-2x 20 minutes starting @82% FTP and increasing to 90% FTP over the course of the interval.
-Rest for 5 minutes between.
-Keep your cadence 65-75 RPM for muscle endurance workouts.
------
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?

Back to top

All workouts in 

GC Coaching Virtual Group Training Phase 1 » Week 6

  • 1. Tuesday - SST: Downright Bitter

    1h 5m | 80 SP

    View >

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

    1h 5m | 72 SP

    View >

  • 3. Thursday - OU: Over/Under/Over

    1h | 80 SP

    View >

  • 4. Saturday - T: 3x20 w/ Bursts

    1h 33m | 104 SP

    View >

  • 5. Sunday - SST/OU: Purple Unicorn

    1h 47m | 139 SP

    View >

Similar workouts

  • Day 2: Pernicious

    1h 20m | 90 SP

    View >

  • 4. Explosive Climb #2

    58m | 64 SP

    View >

  • 1. Tuesday - SST: Pyramids (3x12)

    1h 4m | 73 SP

    View >

  • Stage 11

    1h 3m | 82 SP

    View >

  • 3. Thursday - SST: Potpourri

    1h 5m | 71 SP

    View >

  • HAL 9000 +1

    1h 5m | 74 SP

    View >

  • 5. Really Saw Legs

    1h 17m | 79 SP

    View >

  • 3. Thursday - SST: Spade

    1h 5m | 69 SP

    View >

  • 5. Sunday - SST: 4x15 Varied

    1h 30m | 94 SP

    View >

  • Norseman workout: Imingfjell

    1h 15m | 74 SP

    View >

  • Norseman workout: Imingfjell

    1h 15m | 74 SP

    View >

  • Paul Shanley Pyramids

    1h 10m | 81 SP

    View >