GP Lama

Shane Miller - GPLama. Consultant. Indoor/Cycling Tech. Internetworking Security. Cyclist. Llama.

Follow Shane on his GP Lama YouTube channel and GP Lama Facebook page.


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Workout overview

Duration: 26m

Stress points: 31

Zone distribution

Z1: -

Z2: -

Z3: 24m

Z4: 1m

Z5: -

Z6: 1m

0%
0%
93%
4%
0%
3%

Author: S.Miller | GPLama

GPLAMA - ULTIMATE WARM UP!

Refnined, tried, tested, and proven. The best warm up protocol I've used over the years to achieve the best performance in time trials, criteriums, road races, even FTP tests!

See the full run-down on YouTube (Shane Miller - GPLama)


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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 46m 40s

Stress points: 67

Zone distribution

Z1: -

Z2: -

Z3: 30m

Z4: 13m

Z5: -

Z6: 3m

0%
0%
65%
28%
0%
7%

Author: Shane Miller - GPLama

Lama's Blunt Knife Interval Session

10mins Free Ride (Warm up)
8mins FTP (Steady state.....)
BANG! INTO 20 SEC @150% x5 with free ride recoery.
5 mins rest... do whatever you like here....
BANG AGAIN! GET INTO IT!
5mins just abouve FTP to finish it out. This last interval your legs should feel blunt.. like an old knife.


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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 47m

Stress points: 66

Zone distribution

Z1: 9m

Z2: 3m

Z3: 18m

Z4: 3m

Z5: 3m

Z6: 12m

19%
5%
38%
7%
6%
25%

Author: Shane Miller - GPLama

Short, sharp, and the first calligraphy workout for Zwift.
Attack this one hard. ERG mode on or off, your call.

When you're done post it up on Strava, Twitter, Instagram and tag @gplama so I can see how you went!

Good Luck!

Shane - GPLama


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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 52m

Stress points: 64

Zone distribution

Z1: -

Z2: 7m

Z3: 25m

Z4: 19m

Z5: 2m

Z6: -

0%
13%
48%
36%
4%
0%

Author: Shane Miller - GPLama

An Aussie icon: The Sydney Harbour Bridge!

Two 19min efforts. One over the bridge.... and one back! When you're done post it up on Strava, Twitter, Instagram and tag @gplama so I can see how you went!

Good Luck!

Shane - GPLama


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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 33m 30s

Stress points: 45

Zone distribution

Z1: -

Z2: 1m

Z3: 21m

Z4: 5m

Z5: 4m

Z6: 2m

0%
2%
62%
16%
12%
7%

Author: Shane Miller - GPLama

Lama's Shark Week Workout!

Shark Teeth Interval session. Short, sharp, and has BITE! :)

Once you're done be sure to tag me (Shane Miller / @gplama) on Strava, Instagram, Twitter, or wherever you post it so I can see how you went.


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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 57m 30s

Stress points: 1272

Zone distribution

Z1: -

Z2: -

Z3: 10m

Z4: -

Z5: -

Z6: 48m

0%
0%
17%
0%
0%
83%

Author: Shane Miller Dr. Stephen Lane

STEP TEST p/b HPTek

- *IMPORTANT* Set your FTP to 100W before starting this workout.
- Complete the test through to failure.
- Record your failure stage and duration in seconds.
- Calculate your MAP and estimated FTP. (as per documentation)
- Calculate 105% of your FTP and perform the 20minute FTP test to validate the figures.

- Contact HPTek.com.au if you want to perform this under true lab conditions under the watchful eye of Dr Stephen Lane.


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FAQ: How to use custom workouts in Zwift?