Workouts» GP Lama

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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GP Lama »

GPLAMA - ULTIMATE WARM UP

7min free ride
8min @ 85% FTP
2min 30sec free ride
1min @ 101% FTP
2min 30sec free ride
10sec @ 150% FTP
25sec free ride
10sec @ 150% FTP
25sec free ride
10sec @ 150% FTP
25sec free ride
10sec @ 150% FTP
25sec free ride
10sec @ 150% FTP
2min 30sec free ride
7min free ride8min @ 85% FTP2min 30sec free ride1min @ 101% FTP2min 30sec free ride10sec @ 150% FTP25sec free ride10sec @ 150% FTP25sec free ride10sec @ 150% FTP25sec free ride10sec @ 150% FTP25sec free ride10sec @ 150% FTP2min 30sec free ride
Workout overview

Duration: 26m

Stress points: 32

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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GP Lama »

Lama's 5x4min TT Intervals

10min free ride
4min @ 103% FTP
4min @ 50% FTP
4min @ 106% FTP
4min @ 50% FTP
4min @ 109% FTP
4min @ 50% FTP
4min @ 112% FTP
4min @ 50% FTP
4min @ 114% FTP
10min free ride
10min free ride4min @ 103% FTP4min @ 50% FTP4min @ 106% FTP4min @ 50% FTP4min @ 109% FTP4min @ 50% FTP4min @ 112% FTP4min @ 50% FTP4min @ 114% FTP10min free ride
Workout overview

Duration: 56m

Stress points: 76

Zone distribution

Z1: 16m

Z2: -

Z3: 20m

Z4: 4m

Z5: 16m

Z6: -

29%
0%
36%
7%
29%
0%

Author: S.Miller | GPLama

Lamas 5x4min TT Intervals

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GP Lama »

Lama's Blunt Knife Session

10min free ride
8min @ 100% FTP
20sec @ 150% FTP
40sec free ride
20sec @ 150% FTP
40sec free ride
20sec @ 150% FTP
40sec free ride
20sec @ 150% FTP
40sec free ride
20sec @ 150% FTP
5min free ride
20sec @ 150% FTP
40sec free ride
20sec @ 150% FTP
40sec free ride
20sec @ 150% FTP
40sec free ride
20sec @ 150% FTP
40sec free ride
20sec @ 150% FTP
5min @ 104% FTP
10min free ride
10min free ride8min @ 100% FTP20sec @ 150% FTP40sec free ride20sec @ 150% FTP40sec free ride20sec @ 150% FTP40sec free ride20sec @ 150% FTP40sec free ride20sec @ 150% FTP5min free ride20sec @ 150% FTP40sec free ride20sec @ 150% FTP40sec free ride20sec @ 150% FTP40sec free ride20sec @ 150% FTP40sec free ride20sec @ 150% FTP5min @ 104% FTP10min free ride
Workout overview

Duration: 46m 40s

Stress points: 70

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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GP Lama »

Lama's LAMA LAMA LAMA Workout

5min free ride
1min @ 130% FTP
2min @ 25% FTP
10sec free ride
1min from 25 to 150% FTP
1min from 150 to 25% FTP
10sec free ride
1min from 50 to 160% FTP
45sec from 160 to 90% FTP
45sec from 90 to 160% FTP
1min from 160 to 50% FTP
10sec free ride
1min from 50 to 150% FTP
1min from 150 to 50% FTP
2min free ride
1min @ 130% FTP
2min @ 25% FTP
10sec free ride
1min from 25 to 150% FTP
1min from 150 to 25% FTP
10sec free ride
1min from 50 to 160% FTP
45sec from 160 to 90% FTP
45sec from 90 to 160% FTP
1min from 160 to 50% FTP
10sec free ride
1min from 50 to 150% FTP
1min from 150 to 50% FTP
2min free ride
1min @ 130% FTP
2min @ 25% FTP
10sec free ride
1min from 25 to 150% FTP
1min from 150 to 25% FTP
10sec free ride
1min from 50 to 160% FTP
45sec from 160 to 90% FTP
45sec from 90 to 160% FTP
1min from 160 to 50% FTP
10sec free ride
1min from 50 to 150% FTP
1min from 150 to 50% FTP
5min free ride
5min free ride1min @ 130% FTP2min @ 25% FTP10sec free ride1min from 25 to 150% FTP1min from 150 to 25% FTP10sec free ride1min from 50 to 160% FTP45sec from 160 to 90% FTP45sec from 90 to 160% FTP1min from 160 to 50% FTP10sec free ride1min from 50 to 150% FTP1min from 150 to 50% FTP2min free ride1min @ 130% FTP2min @ 25% FTP10sec free ride1min from 25 to 150% FTP1min from 150 to 25% FTP10sec free ride1min from 50 to 160% FTP45sec from 160 to 90% FTP45sec from 90 to 160% FTP1min from 160 to 50% FTP10sec free ride1min from 50 to 150% FTP1min from 150 to 50% FTP2min free ride1min @ 130% FTP2min @ 25% FTP10sec free ride1min from 25 to 150% FTP1min from 150 to 25% FTP10sec free ride1min from 50 to 160% FTP45sec from 160 to 90% FTP45sec from 90 to 160% FTP1min from 160 to 50% FTP10sec free ride1min from 50 to 150% FTP1min from 150 to 50% FTP5min free ride
Workout overview

Duration: 47m

Stress points: 82

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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GP Lama »

Lama's Sydney Harbour Bridge

10min free ride
1min @ 100% FTP
1min 30sec from 60 to 75% FTP
1min 30sec from 75 to 85% FTP
1min 30sec from 85 to 90% FTP
1min 30sec from 90 to 95% FTP
5min @ 95% FTP
1min 30sec from 95 to 90% FTP
1min 30sec from 90 to 85% FTP
1min 30sec from 85 to 75% FTP
1min 30sec from 75 to 60% FTP
1min @ 100% FTP
4min free ride
1min @ 110% FTP
1min 30sec from 60 to 75% FTP
1min 30sec from 75 to 85% FTP
1min 30sec from 85 to 90% FTP
1min 30sec from 90 to 95% FTP
5min @ 95% FTP
1min 30sec from 95 to 90% FTP
1min 30sec from 90 to 85% FTP
1min 30sec from 85 to 75% FTP
1min 30sec from 75 to 60% FTP
1min @ 110% FTP
10min free ride1min @ 100% FTP1min 30sec from 60 to 75% FTP1min 30sec from 75 to 85% FTP1min 30sec from 85 to 90% FTP1min 30sec from 90 to 95% FTP5min @ 95% FTP1min 30sec from 95 to 90% FTP1min 30sec from 90 to 85% FTP1min 30sec from 85 to 75% FTP1min 30sec from 75 to 60% FTP1min @ 100% FTP4min free ride1min @ 110% FTP1min 30sec from 60 to 75% FTP1min 30sec from 75 to 85% FTP1min 30sec from 85 to 90% FTP1min 30sec from 90 to 95% FTP5min @ 95% FTP1min 30sec from 95 to 90% FTP1min 30sec from 90 to 85% FTP1min 30sec from 85 to 75% FTP1min 30sec from 75 to 60% FTP1min @ 110% FTP
Workout overview

Duration: 52m

Stress points: 66

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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GP Lama »

Lama's Tour of Bright ITT

10min free ride
1min @ 110% FTP
4min @ 105% FTP
10sec free ride
40sec @ 105% FTP
5sec free ride
3min @ 105% FTP
30sec @ 110% FTP
1min @ 102% FTP
10sec free ride
1min @ 105% FTP
2min 30sec @ 90% FTP
10sec free ride
3min 15sec @ 105% FTP
30sec @ 115% FTP
30sec free ride
10min free ride1min @ 110% FTP4min @ 105% FTP10sec free ride40sec @ 105% FTP5sec free ride3min @ 105% FTP30sec @ 110% FTP1min @ 102% FTP10sec free ride1min @ 105% FTP2min 30sec @ 90% FTP10sec free ride3min 15sec @ 105% FTP30sec @ 115% FTP30sec free ride
Workout overview

Duration: 28m 30s

Stress points: 44

Zone distribution

Z1: -

Z2: -

Z3: 14m

Z4: 1m

Z5: 14m

Z6: -

0%
0%
48%
4%
49%
0%

Author: GPLama

Tour of Bright - Stage 1 Individual Time Trial.

My own session used to prepare for the 13km ITT in the annual Tour of Bright stage race in Victoria, Australia.

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. Good Luck!

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GP Lama »

Shark Week Workout - GPLama

6min free ride
30sec from 75 to 130% FTP
30sec from 130 to 75% FTP
30sec from 75 to 130% FTP
30sec from 130 to 75% FTP
30sec from 75 to 130% FTP
30sec from 130 to 75% FTP
30sec from 75 to 130% FTP
30sec from 130 to 75% FTP
30sec from 75 to 130% FTP
30sec from 130 to 75% FTP
2min free ride
45sec from 75 to 115% FTP
45sec from 115 to 75% FTP
45sec from 75 to 115% FTP
45sec from 115 to 75% FTP
45sec from 75 to 115% FTP
45sec from 115 to 75% FTP
45sec from 75 to 115% FTP
45sec from 115 to 75% FTP
45sec from 75 to 115% FTP
45sec from 115 to 75% FTP
2min free ride
30sec from 75 to 130% FTP
30sec from 130 to 75% FTP
30sec from 75 to 130% FTP
30sec from 130 to 75% FTP
30sec from 75 to 130% FTP
30sec from 130 to 75% FTP
30sec from 75 to 130% FTP
30sec from 130 to 75% FTP
30sec from 75 to 130% FTP
30sec from 130 to 75% FTP
6min free ride
6min free ride30sec from 75 to 130% FTP30sec from 130 to 75% FTP30sec from 75 to 130% FTP30sec from 130 to 75% FTP30sec from 75 to 130% FTP30sec from 130 to 75% FTP30sec from 75 to 130% FTP30sec from 130 to 75% FTP30sec from 75 to 130% FTP30sec from 130 to 75% FTP2min free ride45sec from 75 to 115% FTP45sec from 115 to 75% FTP45sec from 75 to 115% FTP45sec from 115 to 75% FTP45sec from 75 to 115% FTP45sec from 115 to 75% FTP45sec from 75 to 115% FTP45sec from 115 to 75% FTP45sec from 75 to 115% FTP45sec from 115 to 75% FTP2min free ride30sec from 75 to 130% FTP30sec from 130 to 75% FTP30sec from 75 to 130% FTP30sec from 130 to 75% FTP30sec from 75 to 130% FTP30sec from 130 to 75% FTP30sec from 75 to 130% FTP30sec from 130 to 75% FTP30sec from 75 to 130% FTP30sec from 130 to 75% FTP6min free ride
Workout overview

Duration: 33m 30s

Stress points: 48

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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GP Lama »

Step Test p/b HPTek

10min free ride
2min 30sec @ 150% FTP
2min 30sec @ 175% FTP
2min 30sec @ 200% FTP
2min 30sec @ 225% FTP
2min 30sec @ 250% FTP
2min 30sec @ 275% FTP
2min 30sec @ 300% FTP
2min 30sec @ 325% FTP
2min 30sec @ 350% FTP
2min 30sec @ 375% FTP
2min 30sec @ 400% FTP
2min 30sec @ 425% FTP
2min 30sec @ 450% FTP
2min 30sec @ 475% FTP
2min 30sec @ 500% FTP
2min 30sec @ 525% FTP
2min 30sec @ 550% FTP
2min 30sec @ 575% FTP
2min 30sec @ 600% FTP
10min free ride2min 30sec @ 150% FTP2min 30sec @ 175% FTP2min 30sec @ 200% FTP2min 30sec @ 225% FTP2min 30sec @ 250% FTP2min 30sec @ 275% FTP2min 30sec @ 300% FTP2min 30sec @ 325% FTP2min 30sec @ 350% FTP2min 30sec @ 375% FTP2min 30sec @ 400% FTP2min 30sec @ 425% FTP2min 30sec @ 450% FTP2min 30sec @ 475% FTP2min 30sec @ 500% FTP2min 30sec @ 525% FTP2min 30sec @ 550% FTP2min 30sec @ 575% FTP2min 30sec @ 600% FTP
Workout overview

Duration: 57m 30s

Stress points: 1649

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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