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...

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • GC Coaching's Spaded Sweetie

    57m | 68 SP

  • GC Coaching's Ham Sandwich

    57m | 60 SP

  • GC Coaching's Uphill Battle

    56m | 59 SP

  • GC Coaching's PD + Pyramids

    1h 26m | 76 SP

  • GC Coaching's Orange Unicorn

    1h 30m | 97 SP

  • GC Coaching's Yellow Unicorn

    1h 45m | 110 SP

  • GC Coaching's HWBTWTDWH

    1h 30m | 87 SP

  • GC Coaching's Purple Unicorn

    1h 45m | 119 SP

  • GC Coaching's "The Shinnick"

    1h 55m | 132 SP

  • GC Coaching's Mishmash

    1h 30m | 85 SP

  • GC Coaching's Amalgam

    1h 25m | 88 SP

  • GC Coaching's Escalation

    1h 35m | 100 SP

  • GC Coaching's Kirizuma

    1h 30m | 100 SP

  • GC Coaching's Exigent

    1h 30m | 101 SP

Similar workouts

  • Stage 6

    57m | 56 SP

  • 3. Capacity with Tempo

    1h 1m | 58 SP

  • Ham Sandwich

    1h 2m | 68 SP

  • Bex Rimmington Maximal Efforts

    1h 3m | 65 SP

  • Sam Begg - What Goes Up

    1h | 73 SP

  • FRNKLN - 8th Feb

    1h | 63 SP

  • 9. Race Day

    55m | 56 SP

  • Crit Sprint

    59m | 85 SP

  • Sprints

    59m | 85 SP

  • #89-DPC Ride plus 30 Set 1" Sprints Set 1

    42m | 55 SP

  • Stage 8

    48m | 53 SP

  • 20-min Pre-Race + 3x Race Start

    1h | 71 SP