10min from 40 to 80% 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 @ 50% FTP
5x 2min @ 90rpm, 88% FTP,
1min @ 60rpm, 93% FTP
3min @ 85rpm, 50% FTP
5min @ 70rpm, 75% FTP
5min @ 85rpm, 83% FTP
5min @ 100rpm, 91% FTP
3min @ 85rpm, 50% FTP
5min @ 100rpm, 91% FTP
5min @ 85rpm, 83% FTP
2x 2min @ 70rpm, 75% FTP,
30sec @ 70rpm, 75% FTP
3min @ 85rpm, 50% FTP
30sec @ 65rpm, 110% FTP
30sec from 110 to 75% FTP
5min @ 90rpm, 75% FTP
30sec from 75 to 110% FTP
30sec @ 65rpm, 110% FTP
1min @ 85rpm, 50% FTP
30sec @ 65rpm, 110% FTP
30sec from 110 to 75% FTP
5min @ 90rpm, 75% FTP
30sec from 75 to 110% FTP
30sec @ 65rpm, 110% FTP
6min from 55 to 25% FTP
Workout overview
Duration: 1h 30m
Stress points: 94
Zone distribution
Z1: 25m
Z2: 24m
Z3: 22m
Z4: 16m
Z5: 3m
Z6: -
Author: Shayne Gaffney | GC Coaching
Hard Work Beats Talent When Talent Doesn't Work Hard!
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:
-4x 15 minute intervals with varying duration, intensities, and body positions for each with 3 minutes rest between
---INTERVAL 1: Straight up SST over/unders. 5x (2 minutes seated @88% FTP @90 RPM and 1 minute standing @93% FTP @60 RPM).
---INTERVAL 2: Forward segmented intervals. 3x (5 minutes progressing both cadence and intensity. Segment 1 = 75% FTP @70 RPM. Segment 2 = 83% FTP @85 RPM. Segment 3 = 91% FTP @100 RPM).
---INTERVAL 3: Backward segmented intervals. 3x (5 minutes lowering both cadence and intensity. Segment 1 = 91% FTP @100 RPM. Segment 2 = 83% FTP @85 RPM. Segment 3 = 75% FTP @70 RPM).
---INTERVAL 4: Let's keep this one a secret, shall we? :-)
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COOL DOWN:
-6 minutes gradually reducing from Zone 2 to Zone 1.
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