10min from 40 to 80% FTP
1x 30sec @ 95rpm, 90% FTP,
30sec @ 85rpm, 55% FTP
1x 30sec @ 105rpm, 100% FTP,
30sec @ 85rpm, 55% FTP
1x 30sec @ 115rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 55% FTP
5x 3min @ 100rpm, 115% FTP,
3min @ 85rpm, 65% FTP
5min @ 85rpm, 55% FTP
10x 1min @ 95rpm, 100% FTP,
1min @ 65rpm, 75% FTP
5min @ 85rpm, 55% FTP
1x 5min @ 90rpm, 85% FTP,
1min @ 105rpm, 100% FTP
1x 5min @ 80rpm, 85% FTP,
1min @ 95rpm, 100% FTP
1x 5min @ 70rpm, 85% FTP,
1min @ 85rpm, 100% FTP
1min @ 85rpm, 85% FTP
1min @ 60rpm, 85% FTP
1min @ 85rpm, 85% FTP
1min @ 60rpm, 85% FTP
1min @ 85rpm, 85% FTP
1min @ 100rpm, 100% FTP
1x 5min @ 80rpm, 85% FTP,
1min @ 95rpm, 100% FTP
1x 5min @ 90rpm, 85% FTP,
1min @ 105rpm, 100% FTP
4min from 55 to 25% FTP
Workout overview
Duration: 1h 55m
Stress points: 146
Zone distribution
Z1: 23m
Z2: 29m
Z3: 31m
Z4: 17m
Z5: 16m
Z6: -
Author: Shayne Gaffney | GC Coaching
WARM UP:
-10 minutes gradually progressing to Zone 3.
-3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between.
-2 minutes easy.
———
MAIN SET:
-5x (3 minutes @115% FTP @100 RPM, 3 minutes @65% FTP @85 RPM).
-5 minutes easy.
-10x (1 minute right @FTP seated @100 RPM, 1 minute @65% FTP standing @60 RPM).
-5 minutes easy.
-6x (5 minutes @85% FTP, 1 minute @FTP. Cadence, and position will change throughout the interval).
———
COOL DOWN:
-4 minutes gradually reducing to Zone 1.
Download workout
More workouts like this
FAQ: How to use custom workouts in Zwift?