Workouts»GC Coaching»Racing»

Chamois Abuse

10min from 25 to 75% FTP
3x 30sec @ 115% FTP,
rest 30sec @ 50% FTP
2min free ride
5min @ 100% FTP
30sec from 100 to 150% FTP
2min @ 50% FTP
5min @ 100% FTP
30sec from 100 to 150% FTP
2min @ 50% FTP
5min @ 100% FTP
30sec from 100 to 150% FTP
2min @ 50% FTP
5min @ 100% FTP
30sec from 100 to 150% FTP
2min @ 50% FTP
5min @ 100% FTP
30sec from 100 to 150% FTP
4min @ 50% FTP
10x 30sec @ 125% FTP,
rest 30sec @ 75% FTP
5min @ 50% FTP
10x 30sec @ 135% FTP,
rest 30sec @ 65% FTP
5min 30sec from 65 to 25% FTP
Workout overview

Duration: 1h 25m

Stress points: 104

Zone distribution

Z1: 30m

Z2: 14m

Z3: 2m

Z4: 25m

Z5: 2m

Z6: 12m

35%
16%
2%
30%
3%
14%

Author: S.Gaffney (GC Coaching)

WARM-UP
-Start with 10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 3 minutes active recovery to ready the legs, and finally 2 minutes free ride to ready the mind.

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

Similar workouts

  • The Baffling Beau

    1h | 75 SP

    View >

  • E/T/LT/A: Kitchen Sink

    2h | 120 SP

    View >

  • Burst!

    1h 6m | 91 SP

    View >

  • 7. Extended Over Unders

    1h 29m | 95 SP

    View >

  • 5. Race Prep Session

    1h 39m | 166 SP

    View >

  • Sweetspot w/ steeps

    1h | 73 SP

    View >

  • Day 2

    1h 46m | 112 SP

    View >

  • Session 23: Extra-Extended OUs

    1h 29m | 107 SP

    View >

  • Day 1 - Strength Training

    1h 46m | 95 SP

    View >

  • Day 1 - Strength Training

    1h 41m | 92 SP

    View >

  • Lama's LAMA LAMA LAMA Workout

    47m | 66 SP

    View >

  • Session 22: Extended Over Unders

    1h 17m | 85 SP

    View >

All workouts in 

GC Coaching»Racing

  • Chamois Abuse

    1h 25m | 104 SP

    View >