10min from 40 to 75% FTP
1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP
4min @ 100rpm, 95% FTP
8min @ 90rpm, 80% FTP
3min @ 85rpm, 50% FTP
4min @ 70rpm, 95% FTP
2min @ 70rpm, 80% FTP
1min @ 100rpm, 80% FTP
2min @ 70rpm, 80% FTP
1min @ 100rpm, 80% FTP
2min @ 70rpm, 80% FTP
3min @ 85rpm, 50% FTP
30sec from 80 to 105% FTP
30sec @ 100rpm, 105% FTP
30sec from 105 to 80% FTP
1min @ 85rpm, 80% FTP
30sec from 80 to 105% FTP
30sec @ 100rpm, 105% FTP
30sec from 105 to 80% FTP
2min @ 85rpm, 80% FTP
30sec from 80 to 105% FTP
30sec @ 100rpm, 105% FTP
30sec from 105 to 80% FTP
3min @ 85rpm, 80% FTP
30sec from 80 to 105% FTP
30sec @ 100rpm, 105% FTP
30sec from 105 to 80% FTP
3min @ 85rpm, 50% FTP
2min @ 90rpm, 95% FTP
4x 1min @ 90rpm, 80% FTP,
1min @ 65rpm, 80% FTP
2min @ 90rpm, 95% FTP
5min @ 85rpm, 50% FTP
5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP
5min @ 85rpm, 50% FTP
5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP
3min from 50 to 25% FTP
Workout overview
Duration: 1h 35m
Stress points: 114
Zone distribution
Z1: 31m
Z2: 9m
Z3: 32m
Z4: 15m
Z5: 3m
Z6: 5m
Author: Shayne Gaffney | GC Coaching
WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 3.
-3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between.
-2 minutes easy.
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MAIN SET:
-INTERVAL 1: Straight forward...4 minutes @95% FTP, then 8 minutes @80% FTP.
-INTERVAL 2: Again, pretty straight forward...4 minutes @95% FTP, 8 minutes @80% FTP alternating 2 minutes low cadence, 1 minute high cadence,
INTERVAL 3: Now we get interesting...30 seconds ramp-up, 30 seconds @105% FTP, 30 seconds ramp-down to 1 minute @80% FTP. We do this 4 times, with the length at 80% FTP increasing by 1 minute for each rep.
INTERVAL 4: The "V"...2 minutes @95% FTP; 8 minutes @80% FTP alternating 1 minute seated, 1 minute standing; 2 minutes @95% FTP.
INTERVAL'S 5 AND 6: The dreaded "30/30s"...5x (30 seconds @150% FTP, 30 seconds @65% FTP), OH BABY!
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COOL DOWN:
-3 minutes gradually reducing from Zone 2 to Zone 1.
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