Workout overview

Duration: 57m

Stress points: 60

Zone distribution

Z1: 24m

Z2: 5m

Z3: 18m

Z4: 1m

Z5: 5m

Z6: 5m

41%
9%
32%
1%
9%
9%

Author: Shayne Gaffney | GC Coaching

GC Coaching's Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 minutes @88% FTP and 30 seconds @110% FTP. The 30/30s up the ante a bit and alternate between 30 seconds @130% FTP and 30 seconds @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up, and I dislike rest (kidding!) Better eat your sandwich quick before the bread gets soggy...

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