Workout overview

Duration: 1h 30m

Stress points: 101

Zone distribution

Z1: 19m

Z2: 6m

Z3: 32m

Z4: 32m

Z5: -

Z6: 2m

21%
7%
36%
36%
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:
-3x (5 minutes @Tempo, 5 minutes @Threshold)
-Rest for 5 minutes between intervals
-Repeat twice
-Keep your cadence 65-75 RPM for muscle endurance workouts.
------
COOL DOWN:
-10 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

  • Stage 17

    1h 19m | 92 SP

  • 4. Saturday - SST: Bursts

    1h 15m | 82 SP

  • 3. Thursday - OU: 2x 5+1 LT + VO2

    1h 10m | 80 SP

  • Strength 1

    1h | 77 SP

  • Stage 19

    1h 14m | 84 SP

  • 1. Tuesday - SST: Downright Bitter

    1h 5m | 75 SP

  • VO2: 5x3 + 2x10 SST

    1h 22m | 88 SP

  • LT/VO2: 5+2+2

    1h | 66 SP

  • 3. Threshold Pushing

    1h 26m | 76 SP

  • Day 7

    2h | 122 SP

  • Day 7

    2h | 122 SP

  • 1. Tuesday - SST: 2x15 + 5x1

    1h 10m | 73 SP