Workouts» GC Coaching Virtual Group Training Phase 1» Week 7 »

3. Thursday - Ladders

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
3min @ 70% FTP
3min @ 85% FTP
3min @ 100% FTP
1min @ 150% FTP
5min @ 55% FTP
3min @ 70% FTP
3min @ 85% FTP
3min @ 100% FTP
1min @ 150% FTP
5min @ 55% FTP
3min @ 70% FTP
3min @ 85% FTP
3min @ 100% FTP
1min @ 150% FTP
5min @ 55% FTP
3min @ 70% FTP
3min @ 85% FTP
3min @ 100% FTP
1min @ 150% FTP
5min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3min @ 70% FTP3min @ 85% FTP3min @ 100% FTP1min @ 150% FTP5min @ 55% FTP3min @ 70% FTP3min @ 85% FTP3min @ 100% FTP1min @ 150% FTP5min @ 55% FTP3min @ 70% FTP3min @ 85% FTP3min @ 100% FTP1min @ 150% FTP5min @ 55% FTP3min @ 70% FTP3min @ 85% FTP3min @ 100% FTP1min @ 150% FTP5min @ 40% FTP
Workout overview

Duration: 1h 15m

Stress points: 98

Zone distribution

Z1: 24m

Z2: 18m

Z3: 14m

Z4: 14m

Z5: -

Z6: 6m

31%
24%
19%
19%
0%
7%

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
--3 minutes @70% FTP
--3 minutes @85%FTP
--3 minutes @100% FTP
--1 minute ALL OUT.
--Rest for 5 minutes between sets
-Perform 4 sets
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

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All workouts in 

GC Coaching Virtual Group Training Phase 1 » Week 7

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

    1h 15m | 87 SP

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

    1h | 58 SP

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  • 3. Thursday - Ladders

    1h 15m | 98 SP

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

    1h 30m | 108 SP

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

    2h | 153 SP

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