Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 22m

Z2: 24m

Z3: 2m

Z4: 11m

Z5: -

Z6: 2m

36%
40%
3%
18%
0%
3%

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:
-3x 9 minutes (3 minutes @Tempo Zone, 3 minutes @Threshold Zone, 3 minutes @Tempo Zone.
-Rest for 4 minutes between sets
———
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?

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

    1h 15m | 78 SP

  • 2. Wednesday - OU: 3/3/3 - Tempo/LT/Tempo

    1h | 53 SP

  • 3. Thursday - Ladders

    1h 15m | 83 SP

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

    1h 30m | 101 SP

  • 5. Sunday - VO2/OU/LT: "The Shinnick"

    2h | 139 SP

Similar workouts

  • B: OU: 3/3/3 - Tempo/LT/Tempo Pyramids

    1h | 53 SP

  • #107-DPC Minute Intervals into "Sweetspot"

    41m | 37 SP

  • Karl Alexander - The 13:50

    1h | 75 SP

  • 2. Wednesday - ME: 40 minutes (4x10') @65-75 RPM

    1h | 59 SP

  • Zwift Fondo Wk3 Wo1: Step-Down

    50m | 57 SP

  • Zwift Fondo Wk3 Wo1: Step-Down

    50m | 57 SP

  • Step-Down Intervals

    50m | 57 SP

  • Zwift Fondo Wk4 Wo1: Taper Time

    50m | 45 SP

  • Taper Time

    50m | 45 SP

  • Zwift Fondo Wk4 Wo1: Taper Time

    50m | 45 SP

  • Over the top

    1h 5m | 59 SP

  • 3. Thursday - SST: Spade

    1h 5m | 63 SP