Workout overview

Duration: 1h 33m

Stress points: 104

Zone distribution

Z1: 19m

Z2: 1h

Z3: 2m

Z4: 2m

Z5: -

Z6: 11m

20%
65%
2%
2%
0%
11%

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:
-3x20 minutes at Tempo zone. Perform a 30 second surge @125% FTP every 3 minutes.
-Rest for 5 minutes between sets.
------
COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

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

  • 5. Sunday - E/T/LT/A: Kitchen Sink

    2h | 132 SP

  • E/T/LT/A: Kitchen Sink

    2h | 132 SP

  • A) The Mayfield

    2h | 130 SP

  • Day 3

    1h 20m | 101 SP

  • Day 3

    1h 20m | 101 SP

  • Anaerobic High 2

    1h 6m | 84 SP

  • Power Intervals #1

    56m | 89 SP

  • Power Intervals #2

    59m | 83 SP

  • Neuromuscular + AC #1

    1h | 78 SP

  • Anaerobic Med 1

    1h 1m | 75 SP

  • 1. Tuesday - E/T/LT/A: Kitchen Sink (short)

    1h 15m | 87 SP

  • Anaerobic Med 3

    59m | 71 SP