Workout overview

Duration: 1h 2m

Stress points: 61

Zone distribution

Z1: 21m

Z2: 21m

Z3: 2m

Z4: -

Z5: 18m

Z6: -

34%
34%
3%
0%
28%
0%

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.

VO2 II
-2 x 4 minutes @VO2 Max with 4 minutes @Active Recovery.
-10 minutes @Endurance Zone.
-2 x 4 minutes @High VO2 Max with 4 minutes @Endurance Zone.
-5 minutes cool-down then stretch!

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • VO2 I - Ouch!

    1h | 62 SP

  • VO2 II - OUUUCH!

    1h 2m | 61 SP

  • VO2 III - Is my bike okay?

    1h 7m | 68 SP

  • VO2: 5x3 + 2x10 SST

    1h 22m | 88 SP

Similar workouts

  • In & Out

    1h 15m | 66 SP

  • Karl Alexander - The 13:50

    1h | 75 SP

  • VO2 I - Ouch!

    1h | 62 SP

  • ODZwifters - VO2max 544

    53m | 61 SP

  • Lucy Charles over-unders

    1h | 61 SP

  • 15.9

    1h | 61 SP

  • 40/20's FTP Booster

    1h | 66 SP

  • Over Under Progression #17

    1h 30m | 107 SP

  • VO2 III - Is my bike okay?

    1h 7m | 68 SP

  • FRNKLN - January 12

    1h | 64 SP

  • Thew

    1h | 67 SP

  • Race Pace Plus Medium

    1h 2m | 63 SP