Workout overview

Duration: 1h 22m

Stress points: 88

Zone distribution

Z1: 36m

Z2: 6m

Z3: 2m

Z4: 22m

Z5: 15m

Z6: 2m

43%
7%
2%
27%
18%
2%

Author: Shayne Gaffney

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET
-5x 3 minutes @VO2 Max Zone @85-95 RPM.
-Rest for 3 minutes between sets, and take 5 minutes rest after the 5th interval.
-Then 2x 10 minutes @SST with 5 minutes rest between.
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

  • VO2: 5x3 + 2x10 SST

    1h 22m | 88 SP

  • VO2 I - Ouch!

    1h | 62 SP

  • VO2 II - OUUUCH!

    1h 2m | 61 SP

  • VO2 III - Is my bike okay?

    1h 7m | 68 SP

Similar workouts

  • Day 7: Hayman's Hustle 2017

    55m | 72 SP

  • 1. Tuesday - OU: Tempo / LT @60 RPM

    1h | 62 SP

  • 3. Thursday - SST: 4x6

    1h | 56 SP

  • Chain Breaker

    1h 20m | 86 SP

  • TT#2 Core Workout

    1h 40m | 88 SP

  • 5. Sunday - VO2/OU/LT: "The Shinnick"

    2h | 139 SP

  • 3. Thursday - OU: 2x 5+1 LT + VO2

    1h 10m | 80 SP

  • 4. Saturday - SST: Bursts

    1h 15m | 82 SP

  • 1. Tuesday - SST: Downright Bitter

    1h 5m | 75 SP

  • 2 x 12 minute test - Semi Finals

    1h 35m | 64 SP

  • 3. Thursday - SST: Spade

    1h 5m | 63 SP

  • 1. Tuesday - SST: Pyramids (3x12)

    1h 4m | 67 SP