Workouts» Mattias Thyr's Unstructured Workouts

Mattias Thyr's Unstructured Workouts

There are millions of workouts out there. And here you got one more! Welcome to the home of the unstructured workouts. They are written to be fun, effective and make the time fly. They will not be for everybody but they are for the few. For the ones that cannot hold together a training plan to the fullest! We, the round pegs for the square to holes. We need to be challenged, to be who we are!

The activities are each and one of them carefully suited to fit our different energy systems in our bodies and reach between 45min to 1hour 15min. Tops! Hey, there are other things to do on Zwift! You can often use the group workouts (GWOs) to get your body going for the weekend racing.

Mattias Thyr at ovning.se in courtesy of Swedish Zwift Riders (SZR) does workouts for the one who cares and lets him. For over a year or +60 GWO he has lead them personally. Every fifth week we do a Group Workout with a 20min FTP-test that's the standard now. So here you have a no excuse, 18:30CET on Thursdays yearly you have fun exciting times with other like minded people. Welcome!


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Mattias Thyr's Unstructured Workouts »

SZRGWO 01.0

6min from 25 to 90% FTP
5min @ 85% FTP
3min @ 97% FTP
1min @ 105% FTP
2min @ 60% FTP
5min @ 85% FTP
3min @ 95% FTP
1min @ 105% FTP
2min @ 65% FTP
5min @ 90% FTP
2min @ 50% FTP
3min @ 90% FTP
5min from 75 to 40% FTP
6min from 25 to 90% FTP5min @ 85% FTP3min @ 97% FTP1min @ 105% FTP2min @ 60% FTP5min @ 85% FTP3min @ 95% FTP1min @ 105% FTP2min @ 65% FTP5min @ 90% FTP2min @ 50% FTP3min @ 90% FTP5min from 75 to 40% FTP
Workout overview

Duration: 43m

Stress points: 50

Zone distribution

Z1: 8m

Z2: 8m

Z3: 11m

Z4: 14m

Z5: 2m

Z6: -

19%
18%
26%
33%
5%
0%

Author: Mattias Thyr


Base 1 AT (Anaerobic Treshold)
Name of the game: Getting Through


5min 85% 3min95% 1min 105%

5min low cadence for 5min + 3min

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Mattias Thyr's Unstructured Workouts »

SZRGWO 01.2

6min from 25 to 90% FTP
5min @ 87% FTP
3min @ 95% FTP
1min @ 110% FTP
5min @ 87% FTP
3min @ 95% FTP
1min @ 110% FTP
2min @ 65% FTP
5min @ 95% FTP
2min @ 50% FTP
5min @ 95% FTP
5min from 75 to 40% FTP
6min from 25 to 90% FTP5min @ 87% FTP3min @ 95% FTP1min @ 110% FTP5min @ 87% FTP3min @ 95% FTP1min @ 110% FTP2min @ 65% FTP5min @ 95% FTP2min @ 50% FTP5min @ 95% FTP5min from 75 to 40% FTP
Workout overview

Duration: 43m

Stress points: 54

Zone distribution

Z1: 8m

Z2: 6m

Z3: 11m

Z4: 16m

Z5: 2m

Z6: -

19%
13%
26%
37%
5%
0%

Author: Mattias Thyr


Base 1.2 AT (Anaerobic Treshold)
Name of the game: Getting Through
5min87% 3min95% 1min 110% 5min87% 3min95% 1min110%

5min low cadence 50-60rpm 95% for 5min x2

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Mattias Thyr's Unstructured Workouts »

SZRGWO 01.3

6min from 25 to 90% FTP
5min @ 89% FTP
3min @ 95% FTP
1min @ 110% FTP
5min @ 89% FTP
3min @ 95% FTP
1min @ 110% FTP
2min @ 65% FTP
5min @ 89% FTP
3min @ 95% FTP
1min @ 110% FTP
1min @ 65% FTP
5min @ 90% FTP
2min @ 50% FTP
3min @ 90% FTP
5min from 75 to 40% FTP
6min from 25 to 90% FTP5min @ 89% FTP3min @ 95% FTP1min @ 110% FTP5min @ 89% FTP3min @ 95% FTP1min @ 110% FTP2min @ 65% FTP5min @ 89% FTP3min @ 95% FTP1min @ 110% FTP1min @ 65% FTP5min @ 90% FTP2min @ 50% FTP3min @ 90% FTP5min from 75 to 40% FTP
Workout overview

Duration: 51m

Stress points: 64

Zone distribution

Z1: 8m

Z2: 7m

Z3: 16m

Z4: 17m

Z5: 3m

Z6: -

16%
13%
32%
33%
6%
0%

Author: Mattias Thyr


Base 01.3 AT (Anaerobic Treshold)
Name of the game: Getting Through

5min 89% 3min95% 1min 110%

5min90% low cadence for 5min + 3min

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Mattias Thyr's Unstructured Workouts »

SZRGWO 01.4

6min from 25 to 90% FTP
5min @ 89% FTP
3min @ 100% FTP
1min @ 110% FTP
5min @ 89% FTP
3min @ 100% FTP
1min @ 110% FTP
2min @ 65% FTP
5min @ 89% FTP
3min @ 100% FTP
1min @ 110% FTP
5min @ 95% FTP
3x 15sec @ 175% FTP,
1min 45sec @ 50% FTP
5min from 75 to 40% FTP
6min from 25 to 90% FTP5min @ 89% FTP3min @ 100% FTP1min @ 110% FTP5min @ 89% FTP3min @ 100% FTP1min @ 110% FTP2min @ 65% FTP5min @ 89% FTP3min @ 100% FTP1min @ 110% FTP5min @ 95% FTP3x 15sec @ 175% FTP,
1min 45sec @ 50% FTP5min from 75 to 40% FTP
Workout overview

Duration: 51m

Stress points: 68

Zone distribution

Z1: 11m

Z2: 6m

Z3: 16m

Z4: 14m

Z5: 3m

Z6: 1m

22%
11%
32%
28%
6%
1%

Author: Mattias Thyr


Base 1.4 AT (Anaerobic Treshold)
Name of the game: Getting Through

5min 89% 3min 100% 1min 110%
5min95% low cadence for 5min + 3min
Sprints 175%

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Mattias Thyr's Unstructured Workouts »

SZRGWO 02.1

6min @ 71rpm, from 50 to 90% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
30sec @ 175% FTP
1min @ 85rpm, 50% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
20sec @ 175% FTP
1min @ 85rpm, 50% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
15sec @ 175% FTP
1min @ 85rpm, 50% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
5min from 75 to 40% FTP
6min @ 71rpm, from 50 to 90% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP30sec @ 175% FTP1min @ 85rpm, 50% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP20sec @ 175% FTP1min @ 85rpm, 50% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP15sec @ 175% FTP1min @ 85rpm, 50% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP5min from 75 to 40% FTP
Workout overview

Duration: 51m 5s

Stress points: 74

Zone distribution

Z1: 7m

Z2: 5m

Z3: 2m

Z4: 36m

Z5: -

Z6: 1m

14%
9%
4%
71%
0%
2%

Author: Mattias Thyr


Name of of the game: Classic Winter Games

Alternate for 9min x 4times
3min 95% high cad 110
3min 95% low cad 55
Sprinting 175% ends set 1,2,3 30s, 20s. 15s.

20 Stars

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Mattias Thyr's Unstructured Workouts »

SZRGWO 02.1

6min @ 71rpm, from 40 to 90% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
30sec @ 125% FTP
1min @ 85rpm, 50% FTP
3min @ 55rpm, 95% FTP
3min @ 100rpm, 95% FTP
3min @ 55rpm, 95% FTP
30sec @ 125% FTP
1min @ 50% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
1min @ 50% FTP
30sec @ 125% FTP
3min @ 55rpm, 95% FTP
3min @ 100rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min from 75 to 25% FTP
6min @ 71rpm, from 40 to 90% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP30sec @ 125% FTP1min @ 85rpm, 50% FTP3min @ 55rpm, 95% FTP3min @ 100rpm, 95% FTP3min @ 55rpm, 95% FTP30sec @ 125% FTP1min @ 50% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP1min @ 50% FTP30sec @ 125% FTP3min @ 55rpm, 95% FTP3min @ 100rpm, 95% FTP3min @ 55rpm, 95% FTP3min from 75 to 25% FTP
Workout overview

Duration: 49m 30s

Stress points: 69

Zone distribution

Z1: 7m

Z2: 3m

Z3: 2m

Z4: 36m

Z5: -

Z6: 2m

15%
6%
3%
73%
0%
3%

Author: Mattias Thyr


Name of of the game: Classic Winter Games III

Alternate for 9min x 4times
3min 95% high cad 110
3min 95% low cad 55
Sprints 125% 30s.

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Mattias Thyr's Unstructured Workouts »

SZRGWO 02.2

6min @ 71rpm, from 50 to 90% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
30sec @ 200% FTP
1min @ 85rpm, 50% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
20sec @ 200% FTP
1min @ 85rpm, 50% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
15sec @ 200% FTP
1min @ 85rpm, 50% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
5min from 75 to 40% FTP
6min @ 71rpm, from 50 to 90% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP30sec @ 200% FTP1min @ 85rpm, 50% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP20sec @ 200% FTP1min @ 85rpm, 50% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP15sec @ 200% FTP1min @ 85rpm, 50% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP5min from 75 to 40% FTP
Workout overview

Duration: 51m 5s

Stress points: 77

Zone distribution

Z1: 7m

Z2: 5m

Z3: 2m

Z4: 36m

Z5: -

Z6: 1m

14%
9%
4%
71%
0%
2%

Author: Mattias Thyr


Name of of the game: Classic Winter Games II

Alternate for 9min x 4times
3min 95% high cad 110
3min 95% low cad 55
Sprinting 200% ends set 1,2,3 30s, 20s. 15s.
20 Stars

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Mattias Thyr's Unstructured Workouts »

SZRGWO 02.4

6min @ 71rpm, from 50 to 90% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
1min @ 85rpm, 50% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
1min @ 85rpm, 50% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
1min @ 85rpm, 50% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
5min from 75 to 40% FTP
6min @ 71rpm, from 50 to 90% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP1min @ 85rpm, 50% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP1min @ 85rpm, 50% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP1min @ 85rpm, 50% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP5min from 75 to 40% FTP
Workout overview

Duration: 50m

Stress points: 67

Zone distribution

Z1: 7m

Z2: 5m

Z3: 2m

Z4: 36m

Z5: -

Z6: -

14%
9%
4%
72%
0%
0%

Author: Mattias Thyr


Name of of the game: Classic Winter games IV

Alternate for 9min x 4times
3min 95% high cad 110
3min 95% low cad 55
17 Stars

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Mattias Thyr's Unstructured Workouts »

SZRGWO 03.1

6min @ 71rpm, from 50 to 90% FTP
7min @ 55rpm, 95% FTP
1min @ 87% FTP
5min @ 90rpm, 95% FTP
1min @ 87% FTP
3min @ 110rpm, 95% FTP
1min @ 90rpm, 87% FTP
3min @ 110rpm, 95% FTP
1min @ 87% FTP
5min @ 90rpm, 95% FTP
1min @ 90rpm, 87% FTP
7min @ 55rpm, 95% FTP
1min @ 90rpm, 87% FTP
5min from 75 to 40% FTP
6min @ 71rpm, from 50 to 90% FTP7min @ 55rpm, 95% FTP1min @ 87% FTP5min @ 90rpm, 95% FTP1min @ 87% FTP3min @ 110rpm, 95% FTP1min @ 90rpm, 87% FTP3min @ 110rpm, 95% FTP1min @ 87% FTP5min @ 90rpm, 95% FTP1min @ 90rpm, 87% FTP7min @ 55rpm, 95% FTP1min @ 90rpm, 87% FTP5min from 75 to 40% FTP
Workout overview

Duration: 47m

Stress points: 64

Zone distribution

Z1: 4m

Z2: 5m

Z3: 8m

Z4: 30m

Z5: -

Z6: -

9%
10%
17%
64%
0%
0%

Author: Mattias Thyr


Name of of the game: Cool winter habits

Alternate for 15min x 2times
7,5,3min - 3,5,3min 95% high cad 55,90,110
1min 87% 90 cad


15 Stars

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Mattias Thyr's Unstructured Workouts »

SZRGWO 03.3

5min from 25 to 75% FTP
7min @ 55rpm, 95% FTP
1min @ 90rpm, 87% FTP
5min @ 90rpm, 95% FTP
1min @ 90rpm, 87% FTP
3min @ 110rpm, 95% FTP
1min @ 90rpm, 87% FTP
1min @ 40% FTP
3min @ 110rpm, 95% FTP
1min @ 90rpm, 87% FTP
5min @ 90rpm, 95% FTP
1min @ 90rpm, 87% FTP
7min @ 55rpm, 95% FTP
1min @ 90rpm, 87% FTP
5min from 75 to 25% FTP
5min from 25 to 75% FTP7min @ 55rpm, 95% FTP1min @ 90rpm, 87% FTP5min @ 90rpm, 95% FTP1min @ 90rpm, 87% FTP3min @ 110rpm, 95% FTP1min @ 90rpm, 87% FTP1min @ 40% FTP3min @ 110rpm, 95% FTP1min @ 90rpm, 87% FTP5min @ 90rpm, 95% FTP1min @ 90rpm, 87% FTP7min @ 55rpm, 95% FTP1min @ 90rpm, 87% FTP5min from 75 to 25% FTP
Workout overview

Duration: 47m

Stress points: 62

Zone distribution

Z1: 8m

Z2: 3m

Z3: 6m

Z4: 30m

Z5: -

Z6: -

17%
6%
13%
64%
0%
0%

Author: Mattias Thyr


SZRGWO 3.3
The name of the game: Cool Winter Habits
GWO Base 3
set (% of FTP)
5min Warmup
7min 95%55cad
1min 87% 90cad
5min 95%90cad
1min 87% 90cad
3min 95%110cad
1min 87% 90cad
rest 1min40%
3min 95%110cad
1min 87% 90cad
5min 95%90cad
1min 87% 90cad
7min 95%55cad
1min 87% 90cad
5min "Warm Down" as we say in Sweden

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Mattias Thyr's Unstructured Workouts »

SZRGWO 03.4

5min from 25 to 75% FTP
7min @ 55rpm, 95% FTP
1min @ 90rpm, 87% FTP
5min @ 90rpm, 105% FTP
1min @ 90rpm, 87% FTP
3min @ 110rpm, 95% FTP
1min @ 90rpm, 87% FTP
1min @ 40% FTP
3min @ 110rpm, 95% FTP
1min @ 90rpm, 87% FTP
5min @ 90rpm, 105% FTP
1min @ 90rpm, 87% FTP
7min @ 55rpm, 95% FTP
1min @ 90rpm, 87% FTP
1min @ 40% FTP
5min @ 110rpm, 105% FTP
5min from 75 to 25% FTP
5min from 25 to 75% FTP7min @ 55rpm, 95% FTP1min @ 90rpm, 87% FTP5min @ 90rpm, 105% FTP1min @ 90rpm, 87% FTP3min @ 110rpm, 95% FTP1min @ 90rpm, 87% FTP1min @ 40% FTP3min @ 110rpm, 95% FTP1min @ 90rpm, 87% FTP5min @ 90rpm, 105% FTP1min @ 90rpm, 87% FTP7min @ 55rpm, 95% FTP1min @ 90rpm, 87% FTP1min @ 40% FTP5min @ 110rpm, 105% FTP5min from 75 to 25% FTP
Workout overview

Duration: 53m

Stress points: 76

Zone distribution

Z1: 9m

Z2: 3m

Z3: 6m

Z4: 20m

Z5: 15m

Z6: -

17%
6%
11%
38%
28%
0%

Author: Mattias Thyr


SZRGWO 3.4
The name of the game: Cool Winter Habits
GWO Base 3
set (% of FTP)
5min Warmup
7min 95%55cad
1min 87% 90cad
5min 105%90cad
1min 87% 90cad
3min 95%110cad
1min 87% 90cad
rest 1min40%
3min 95%110cad
1min 87% 90cad
5min 105%90cad
1min 87% 90cad
7min 95%55cad
1min 87% 90cad
rest 1min40%
5min 105% 90cad
5min Warm Down as we say in Sweden

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Mattias Thyr's Unstructured Workouts »

SZRGWO 04.0

5min from 25 to 75% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
30sec @ 125% FTP
1min @ 90rpm, 65% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
30sec @ 125% FTP
1min @ 90rpm, 65% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
30sec @ 125% FTP
1min @ 90rpm, 65% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
5min from 75 to 25% FTP
5min from 25 to 75% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP30sec @ 125% FTP1min @ 90rpm, 65% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP30sec @ 125% FTP1min @ 90rpm, 65% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP30sec @ 125% FTP1min @ 90rpm, 65% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP5min from 75 to 25% FTP
Workout overview

Duration: 50m 30s

Stress points: 69

Zone distribution

Z1: 7m

Z2: 6m

Z3: -

Z4: 36m

Z5: -

Z6: 2m

14%
12%
0%
71%
0%
3%

Author: Mattias Thyr


SZRGWO 4
The name of the game: More Winter Habits
GWO Base 4
set (% of FTP)
5min Warmup
3min 95%110cad
3min 95%55cad
3min 95%110cad
30s. 125%
rest 1min65%
3min 95%55cad
3min 95%110cad
3min 95%55cad

30s. 125% Sprint
rest 1min65%
3min 95%110cad
3min 95%55cad
3min 95%110cad
30s. 125%
rest 1min65%
3min 95%55cad
3min 95%110cad
3min 95%55cad
Cool down 5min

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Mattias Thyr's Unstructured Workouts »

SZRGWO 04.1

5min from 25 to 75% FTP
3min @ 110rpm, 90% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 103% FTP
30sec @ 125% FTP
1min @ 90rpm, 65% FTP
3min @ 55rpm, 90% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 103% FTP
30sec @ 125% FTP
1min @ 90rpm, 65% FTP
3min @ 110rpm, 90% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 103% FTP
30sec @ 125% FTP
1min @ 90rpm, 65% FTP
3min @ 55rpm, 90% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 103% FTP
5min from 75 to 25% FTP
5min from 25 to 75% FTP3min @ 110rpm, 90% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 103% FTP30sec @ 125% FTP1min @ 90rpm, 65% FTP3min @ 55rpm, 90% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 103% FTP30sec @ 125% FTP1min @ 90rpm, 65% FTP3min @ 110rpm, 90% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 103% FTP30sec @ 125% FTP1min @ 90rpm, 65% FTP3min @ 55rpm, 90% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 103% FTP5min from 75 to 25% FTP
Workout overview

Duration: 50m 30s

Stress points: 71

Zone distribution

Z1: 7m

Z2: 6m

Z3: -

Z4: 36m

Z5: -

Z6: 2m

14%
12%
0%
71%
0%
3%

Author: Mattias Thyr


SZRGWO 4.1
The name of the game: More Winter Habits
GWO Base 4
set (% of FTP)
5min Warmup
3min 90%110cad
3min 95%55cad
3min 103%110cad
30s. 125%
rest 1min65%
3min 90%55cad
3min 95%110cad
3min 103%55cad

30s. 125% Sprint
rest 1min65%
3min 90%110cad
3min 95%55cad
3min 103%110cad
30s. 125%
rest 1min65%
3min 90%55cad
3min 95%110cad
3min 103%55cad
Cool down 5min

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Mattias Thyr's Unstructured Workouts »

SZRGWO 04.2

5min from 25 to 75% FTP
7min 30sec @ 95% FTP
1min @ 85% FTP
3min @ 110% FTP
1min @ 95% FTP
1min @ 120% FTP
1min @ 55% FTP
5x 1min 10sec @ 110% FTP,
20sec @ 55% FTP
4min @ 55% FTP
5x 1min 10sec @ 110% FTP,
20sec @ 55% FTP
1min @ 120% FTP
1min @ 95% FTP
3min @ 110% FTP
1min @ 85% FTP
5min from 95 to 85% FTP
3min from 75 to 25% FTP
5min from 25 to 75% FTP7min 30sec @ 95% FTP1min @ 85% FTP3min @ 110% FTP1min @ 95% FTP1min @ 120% FTP1min @ 55% FTP5x 1min 10sec @ 110% FTP,
20sec @ 55% FTP4min @ 55% FTP5x 1min 10sec @ 110% FTP,
20sec @ 55% FTP1min @ 120% FTP1min @ 95% FTP3min @ 110% FTP1min @ 85% FTP5min from 95 to 85% FTP3min from 75 to 25% FTP
Workout overview

Duration: 52m 30s

Stress points: 78

Zone distribution

Z1: 14m

Z2: 2m

Z3: 5m

Z4: 12m

Z5: 18m

Z6: 2m

27%
5%
9%
23%
34%
4%

Author: Mattias Thyr


SZRGWO 4.2
The name of the game: More Winter Habits
GWO Base 4
set (% of FTP)
7min 95%
1min 85%
3min 110%
1min 95%
1min 120%
1min 55%
70/20 110%/55% 5times
5min rest 55%
70/20 110%/55% 5times
1min 120%
1min 95%
3min 110%
1min 85%
5min 95%-85%
3min warm down as we say in Sweden

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SZRGWO 05.0

5min from 25 to 75% FTP
7min 30sec @ 95% FTP
1min @ 85% FTP
3min @ 110% FTP
1min @ 95% FTP
1min @ 120% FTP
1min @ 55% FTP
9x 1min 10sec @ 105% FTP,
20sec @ 25% FTP
3min 30sec @ 55% FTP
9x 1min 10sec @ 105% FTP,
20sec @ 25% FTP
1min @ 95% FTP
1min @ 85% FTP
5min from 95 to 85% FTP
3min from 75 to 25% FTP
5min from 25 to 75% FTP7min 30sec @ 95% FTP1min @ 85% FTP3min @ 110% FTP1min @ 95% FTP1min @ 120% FTP1min @ 55% FTP9x 1min 10sec @ 105% FTP,
20sec @ 25% FTP3min 30sec @ 55% FTP9x 1min 10sec @ 105% FTP,
20sec @ 25% FTP1min @ 95% FTP1min @ 85% FTP5min from 95 to 85% FTP3min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 82

Zone distribution

Z1: 16m

Z2: 2m

Z3: 5m

Z4: 12m

Z5: 24m

Z6: 1m

27%
4%
8%
20%
40%
2%

Author: Mattias Thyr


SZRGWO 5
The name of the game: Early Spring Habits
GWO Base 5
set (% of FTP)
7min 95%
1min 85%
3min 110%
1min 95%
1min 120%
1min 55%
70/20 105%/25% 9times
4min30s. rest 55%
70/20 105%/25% 9times

1min 95%
3min 110%
1min 85%
5min 95%-85%
3min warm down as we say in Sweden

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SZRGWO 05.1

5min from 25 to 75% FTP
7min 30sec @ 55rpm, 95% FTP
1min @ 85% FTP
3min @ 110% FTP
1min @ 95% FTP
1min @ 120% FTP
1min @ 55% FTP
9x 1min 10sec @ 55rpm, 105% FTP,
20sec @ 90rpm, 25% FTP
3min 30sec @ 55% FTP
9x 1min 10sec @ 55rpm, 105% FTP,
20sec @ 90rpm, 25% FTP
1min @ 95% FTP
1min @ 85% FTP
5min @ 55rpm, from 95 to 85% FTP
3min from 75 to 25% FTP
5min from 25 to 75% FTP7min 30sec @ 55rpm, 95% FTP1min @ 85% FTP3min @ 110% FTP1min @ 95% FTP1min @ 120% FTP1min @ 55% FTP9x 1min 10sec @ 55rpm, 105% FTP,
20sec @ 90rpm, 25% FTP3min 30sec @ 55% FTP9x 1min 10sec @ 55rpm, 105% FTP,
20sec @ 90rpm, 25% FTP1min @ 95% FTP1min @ 85% FTP5min @ 55rpm, from 95 to 85% FTP3min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 82

Zone distribution

Z1: 16m

Z2: 2m

Z3: 5m

Z4: 12m

Z5: 24m

Z6: 1m

27%
4%
8%
20%
40%
2%

Author: Mattias Thyr


SZRGWO 5.1
The name of the game: Early Spring Habits
GWO Base 5 (low cadence)
set (% of FTP)
7min 95%
1min 85%
3min 110%
1min 95%
1min 120%
1min 55%
70/20 105%/25% 9times
4min30s. rest 55%
70/20 105%/25% 9times
1min 95%
3min 110%
1min 85%
5min 95%-85%
3min warm down as we say in Sweden

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SZRGWO 05.2

5min from 25 to 75% FTP
7min 30sec @ 55rpm, 95% FTP
1min @ 85% FTP
3min @ 110% FTP
1min @ 95% FTP
1min @ 120% FTP
1min @ 55% FTP
7x 1min 10sec @ 100rpm, 110% FTP,
20sec @ 100rpm, 25% FTP
2min @ 55% FTP
5x 40sec @ 90rpm, 120% FTP,
20sec @ 90rpm, 25% FTP
3min @ 55% FTP
7x 40sec @ 120% FTP,
20sec @ 25% FTP
3min @ 95% FTP
3min from 75 to 25% FTP
5min from 25 to 75% FTP7min 30sec @ 55rpm, 95% FTP1min @ 85% FTP3min @ 110% FTP1min @ 95% FTP1min @ 120% FTP1min @ 55% FTP7x 1min 10sec @ 100rpm, 110% FTP,
20sec @ 100rpm, 25% FTP2min @ 55% FTP5x 40sec @ 90rpm, 120% FTP,
20sec @ 90rpm, 25% FTP3min @ 55% FTP7x 40sec @ 120% FTP,
20sec @ 25% FTP3min @ 95% FTP3min from 75 to 25% FTP
Workout overview

Duration: 53m

Stress points: 75

Zone distribution

Z1: 18m

Z2: 2m

Z3: 1m

Z4: 12m

Z5: 11m

Z6: 9m

34%
5%
2%
22%
21%
17%

Author: Mattias Thyr


SZRGWO 5.2
The name of the game: Early Spring Habits
GWO Base 5 (low cadence)
set (% of FTP)
7min 95%
1min 85%
3min 110%
1min 95%
1min 120%
1min 55%
70/20 110%/25% 7times
2min rest 55%
40/20 120%/25% 5times
3min 55%
40/20 120%/25% 7times
3min 95%
3min warm down as we say in Sweden

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SZRGWO 06.0

8min from 25 to 95% FTP
10min @ 95% FTP
7min from 95 to 110% FTP
6min from 95 to 110% FTP
5min from 95 to 110% FTP
3min free ride
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
5min from 75 to 25% FTP
8min from 25 to 95% FTP10min @ 95% FTP7min from 95 to 110% FTP6min from 95 to 110% FTP5min from 95 to 110% FTP3min free ride30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP5min from 75 to 25% FTP
Workout overview

Duration: 49m

Stress points: 70

Zone distribution

Z1: 8m

Z2: 3m

Z3: 7m

Z4: 24m

Z5: 6m

Z6: 1m

15%
7%
14%
49%
12%
2%

Author: Mattias Thyr


SZRGWO 6 2018.04.12
Warmup
95% 10 min
95%-110% 5min
95%-110% 4min
95%-110% 3min
free 3min
80% 30s. 95% 20s. 125% 10s. 5times
Warm down as we say in Sweden 5min

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SZRGWO 06.1

8min from 25 to 95% FTP
10min @ 95% FTP
7min from 85 to 110% FTP
5min from 85 to 110% FTP
3min free ride
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
4min from 75 to 25% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
30sec @ 80% FTP
20sec @ 95% FTP
10sec @ 125% FTP
5min from 75 to 25% FTP
8min from 25 to 95% FTP10min @ 95% FTP7min from 85 to 110% FTP5min from 85 to 110% FTP3min free ride30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP4min from 75 to 25% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP30sec @ 80% FTP20sec @ 95% FTP10sec @ 125% FTP5min from 75 to 25% FTP
Workout overview

Duration: 52m

Stress points: 67

Zone distribution

Z1: 10m

Z2: 5m

Z3: 12m

Z4: 21m

Z5: 2m

Z6: 2m

20%
9%
23%
41%
5%
3%

Author: Mattias Thyr


SZRGWO 6.1 2018.04.19
Warmup
95% 10 min
85%-110% 7min
85%-110% 5min
free 3min
80% 30s. 95% 20s. 125% 10s. 5times
4min rest ramping down
80% 30s. 95% 20s. 125% 10s. 5times
Warm down as we say in Sweden 5min

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SZRGWO 07.0

5min from 25 to 75% FTP
10min @ 97% FTP
2min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 40sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 30sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 10sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
5min @ 105rpm, 97% FTP
2min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 40sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 30sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 10sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
10min @ 95% FTP
3min from 75 to 25% FTP
5min from 25 to 75% FTP10min @ 97% FTP2min @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 40sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 30sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 10sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP5min @ 105rpm, 97% FTP2min @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 40sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 30sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 10sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP10min @ 95% FTP3min from 75 to 25% FTP
Workout overview

Duration: 55m 10s

Stress points: 79

Zone distribution

Z1: 6m

Z2: 2m

Z3: 15m

Z4: 25m

Z5: 5m

Z6: 3m

10%
4%
27%
45%
9%
5%

Author: Mattias Thyr


5min Warmup
10min 97%
2min 80% (2nd 1,40min, 3:rd 1,30min, 4:th 1,10min, 5:th 1min)
30s. 110%
15s. 125%
5min 97%
2min 80% (2nd 1,40min, 3:rd 1,30min, 4:th 1,10min, 5:th 1min)
30s. 110%
15s. 125%
10min 95%
3min Short warmdown!

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SZRGWO 07.1

5min from 25 to 75% FTP
10min @ 97% FTP
2min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 40sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 30sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 10sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
3min free ride
5min @ 105rpm, 97% FTP
1min @ 80% FTP
5min @ 98% FTP
1min @ 80% FTP
5min @ 105rpm, 99% FTP
1min @ 80% FTP
5min @ 100% FTP
3min from 75 to 25% FTP
5min from 25 to 75% FTP10min @ 97% FTP2min @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 40sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 30sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 10sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP3min free ride5min @ 105rpm, 97% FTP1min @ 80% FTP5min @ 98% FTP1min @ 80% FTP5min @ 105rpm, 99% FTP1min @ 80% FTP5min @ 100% FTP3min from 75 to 25% FTP
Workout overview

Duration: 55m 5s

Stress points: 78

Zone distribution

Z1: 6m

Z2: 2m

Z3: 13m

Z4: 30m

Z5: 3m

Z6: 1m

10%
4%
24%
54%
5%
2%

Author: Mattias Thyr


5min Warmup
10min 97%
2min 80% (2nd 1,40min, 3:rd 1,30min, 4:th 1,10min, 5:th 1min)
30s. 110%
15s. 125%
3min free riding
5min 97% 105cad
1min 80%
5min 98%
1min 80%
5min 99% 105cad
1min 80%
5min FTP
3min Warmdown

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SZRGWO 07.2

5min from 25 to 75% FTP
10min @ 97% FTP
3min free ride
5min @ 105rpm, 99% FTP
1min @ 80% FTP
5min @ 95% FTP
1min @ 80% FTP
5min @ 105rpm, 99% FTP
1min @ 80% FTP
5min @ 95% FTP
3min from 75 to 25% FTP
5min from 25 to 75% FTP10min @ 97% FTP3min free ride5min @ 105rpm, 99% FTP1min @ 80% FTP5min @ 95% FTP1min @ 80% FTP5min @ 105rpm, 99% FTP1min @ 80% FTP5min @ 95% FTP3min from 75 to 25% FTP
Workout overview

Duration: 44m

Stress points: 61

Zone distribution

Z1: 6m

Z2: 2m

Z3: 6m

Z4: 30m

Z5: -

Z6: -

13%
5%
14%
68%
0%
0%

Author: Mattias Thyr


5min Warmup
10min 97%
3min free riding
5min 99% 105cad
1min 80%
5min 95%
1min 80%
5min 97% 105cad
1min 80%
5min 95%
3min Warmdown

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SZRGWO 07.3

5min from 25 to 75% FTP
7min 30sec @ 110rpm, from 75 to 110% FTP
7min 30sec @ 100rpm, from 110 to 80% FTP
2min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 40sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 30sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 10sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
3min free ride
7min @ 105rpm, 96% FTP
1min @ 80% FTP
5min @ 98% FTP
1min @ 80% FTP
5min @ 100% FTP
3min from 75 to 25% FTP
5min from 25 to 75% FTP7min 30sec @ 110rpm, from 75 to 110% FTP7min 30sec @ 100rpm, from 110 to 80% FTP2min @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 40sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 30sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 10sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP3min free ride7min @ 105rpm, 96% FTP1min @ 80% FTP5min @ 98% FTP1min @ 80% FTP5min @ 100% FTP3min from 75 to 25% FTP
Workout overview

Duration: 56m 5s

Stress points: 79

Zone distribution

Z1: 6m

Z2: 3m

Z3: 18m

Z4: 24m

Z5: 5m

Z6: 1m

10%
5%
32%
43%
9%
2%

Author: Mattias Thyr


5min Warmup
7min 97%
2min 80% (2nd 1,40min, 3:rd 1,30min, 4:th 1,10min, 5:th 1min)
30s. 110%
15s. 125%
3min free riding
7min 96% 105cad
1min 80%
5min 98%
1min 80%
5min FTP
3min Warmdown

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SZRGWO 08.0

5min from 25 to 75% FTP
7min 30sec @ 110rpm, from 75 to 105% FTP
7min 30sec @ 100rpm, from 100 to 80% FTP
45sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 40sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 30sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 10sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
2min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
6min 40sec free ride
7min 30sec @ 110rpm, from 75 to 105% FTP
7min 30sec @ 100rpm, from 100 to 80% FTP
3min from 75 to 25% FTP
5min from 25 to 75% FTP7min 30sec @ 110rpm, from 75 to 105% FTP7min 30sec @ 100rpm, from 100 to 80% FTP45sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 40sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 30sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min 10sec @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP2min @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP1min @ 80% FTP30sec @ 110% FTP15sec @ 125% FTP6min 40sec free ride7min 30sec @ 110rpm, from 75 to 105% FTP7min 30sec @ 100rpm, from 100 to 80% FTP3min from 75 to 25% FTP
Workout overview

Duration: 59m

Stress points: 77

Zone distribution

Z1: 6m

Z2: 3m

Z3: 30m

Z4: 15m

Z5: 4m

Z6: 2m

9%
5%
51%
25%
6%
3%

Author: Mattias Thyr


5min Warmup
7,5min to 105%
7,5min to 80%
7times Danish intervals
45s. 80%
30s. 110%
15s. 125%
(rest periods 1,40min, 3:rd 1,30min, 4:th 1,10min, 5:th 2min 6:th 1min)
3min free riding
7,5min to 105%
7,5min to 80%
3min Warm down

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SZRGWO 08.3

3min from 25 to 75% FTP
7min 30sec @ 110rpm, from 75 to 105% FTP
7min 30sec @ 100rpm, from 100 to 80% FTP
3min free ride
30sec @ 140% FTP
2min 30sec @ 55% FTP
30sec @ 140% FTP
2min 30sec @ 55% FTP
30sec @ 140% FTP
2min 30sec @ 55% FTP
30sec @ 140% FTP
2min 30sec @ 55% FTP
30sec @ 140% FTP
2min 30sec @ 55% FTP
30sec @ 140% FTP
2min 30sec @ 55% FTP
30sec @ 140% FTP
3min free ride
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min from 75 to 25% FTP
3min from 25 to 75% FTP7min 30sec @ 110rpm, from 75 to 105% FTP7min 30sec @ 100rpm, from 100 to 80% FTP3min free ride30sec @ 140% FTP2min 30sec @ 55% FTP30sec @ 140% FTP2min 30sec @ 55% FTP30sec @ 140% FTP2min 30sec @ 55% FTP30sec @ 140% FTP2min 30sec @ 55% FTP30sec @ 140% FTP2min 30sec @ 55% FTP30sec @ 140% FTP2min 30sec @ 55% FTP30sec @ 140% FTP3min free ride3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min from 75 to 25% FTP
Workout overview

Duration: 1h 3m 30s

Stress points: 82

Zone distribution

Z1: 19m

Z2: 2m

Z3: 13m

Z4: 25m

Z5: -

Z6: 4m

30%
3%
21%
40%
0%
6%

Author: Mattias Thyr


3min Warmup
7,5min to 105%
7,5min to 80%
3min free riding
7times
30s. 140%
2.5min 55%
3min free riding
3min 95% cad55
3min 95% cad110
3min 95% cad55
3min 95% cad110
3min 95% cad55
3min 95% cad110
3min Warm down

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SZRGWO 10.0

3min from 25 to 75% FTP
7min 30sec @ 95rpm, from 80 to 105% FTP
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
9min from 80 to 103% FTP
3min from 75 to 25% FTP
3min from 25 to 75% FTP7min 30sec @ 95rpm, from 80 to 105% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP9min from 80 to 103% FTP3min from 75 to 25% FTP
Workout overview

Duration: 45m

Stress points: 72

Zone distribution

Z1: 4m

Z2: 2m

Z3: 17m

Z4: 20m

Z5: -

Z6: 3m

9%
4%
38%
43%
0%
6%

Author: Mattias Thyr



"This is a great workout to get the body going on red, after a declaining season ending. Time to rev up!”
3min Warmup
7,5min to 82-105%
(5times)
15s. 140%
2min 103%
15s. 200%
2,5min 80%
7,5min to 82-103%
3min warmdown

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Mattias Thyr's Unstructured Workouts »

SZRGWO 10.1

3min from 25 to 75% FTP
7min @ 100rpm, from 80 to 105% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
1min 30sec free ride
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
3min free ride
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
10min from 80 to 105% FTP
3min from 75 to 25% FTP
3min from 25 to 75% FTP7min @ 100rpm, from 80 to 105% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP1min 30sec free ride15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP3min free ride15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP10min from 80 to 105% FTP3min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 100

Zone distribution

Z1: 4m

Z2: 2m

Z3: 24m

Z4: 16m

Z5: 10m

Z6: 4m

7%
3%
40%
27%
17%
7%

Author: Mattias Thyr


"This is a great workout to get the body going for the cross to come. Aim for the stars!”
3min Warmup
7min to 82-105%
(3times)
15s. 140%
2min 105%
15s. 200%
2,5min 80%
1,5min free rolling
(2times)
15s. 140%
2min 105%
15s. 200%
2,5min 80%
1,5min free rolling
(3times)
15s. 140%
2min 103%
15s. 200%
2,5min 80%
10min to 82-103%
3min warmdown

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Mattias Thyr's Unstructured Workouts »

SZRGWO 10.2

3min from 25 to 75% FTP
7min @ 100rpm, from 80 to 105% FTP
10min @ 95rpm, from 80 to 105% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
1min 30sec free ride
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
3min free ride
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
3min from 75 to 25% FTP
3min from 25 to 75% FTP7min @ 100rpm, from 80 to 105% FTP10min @ 95rpm, from 80 to 105% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP1min 30sec free ride15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP3min free ride15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP3min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 100

Zone distribution

Z1: 4m

Z2: 2m

Z3: 24m

Z4: 16m

Z5: 10m

Z6: 4m

7%
3%
40%
27%
17%
7%

Author: Mattias Thyr


"This is a great workout to get the body going for the cross to come. Aim for the stars!”
3min Warmup
7min to 82-105%
10min to 82-103%
(3times)
15s. 140%
2min 105%
15s. 200%
2,5min 80%
1,5min free rolling
(2times)
15s. 140%
2min 105%
15s. 200%
2,5min 80%
1,5min free rolling
(3times)
15s. 140%
2min 103%
15s. 200%
2,5min 80%
3min warmdown

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Mattias Thyr's Unstructured Workouts »

SZRGWO 10.3

3min from 25 to 75% FTP
7min @ 100rpm, from 80 to 105% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
7min @ 100rpm, from 80 to 105% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
10min @ 95rpm, from 80 to 105% FTP
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 103% FTP
15sec @ 200% FTP
3min from 75 to 25% FTP
3min from 25 to 75% FTP7min @ 100rpm, from 80 to 105% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP7min @ 100rpm, from 80 to 105% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP10min @ 95rpm, from 80 to 105% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP3min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 99

Zone distribution

Z1: 4m

Z2: 2m

Z3: 22m

Z4: 18m

Z5: 10m

Z6: 4m

7%
3%
37%
31%
17%
6%

Author: Mattias Thyr


"This is a great workout to get the body going for the cross to come. Aim for the stars!”
3min Warmup
7min to 82-105%
(3times)
15s. 140%
2min 105%
15s. 200%
2,5min 80%
7min to 82-105%
(2times)
15s. 140%
2min 105%
15s. 200%
2,5min 80%
10min to 82-103%
(2times)
15s. 140%
2min 103%
15s. 200%
2,5min 80%
3min warmdown

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Mattias Thyr's Unstructured Workouts »

SZRGWO 11.0

3min from 25 to 75% FTP
7min @ 105rpm, from 80 to 105% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
7min @ 100rpm, from 80 to 100% FTP
4x 30sec @ 175% FTP,
30sec @ 50% FTP
6min 30sec @ 55rpm, from 50 to 100% FTP
3min from 75 to 25% FTP
3min from 25 to 75% FTP7min @ 105rpm, from 80 to 105% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP7min @ 100rpm, from 80 to 100% FTP4x 30sec @ 175% FTP,
30sec @ 50% FTP6min 30sec @ 55rpm, from 50 to 100% FTP3min from 75 to 25% FTP
Workout overview

Duration: 45m 30s

Stress points: 74

Zone distribution

Z1: 8m

Z2: 4m

Z3: 16m

Z4: 9m

Z5: 6m

Z6: 4m

16%
9%
34%
20%
13%
8%

Author: Mattias Thyr


"This is a great workout to start of the indoor training, and get a feel for the different base intervalls. Aim for the stars!”
3min Warmup
7min to 82-105% 105cad
(3times)
15s. 140%
2min 105%
15s. 200%
2,5min 80%
7min to 82-100% 100cad
(4times)
30s. 175%
30s. 50%
7min to 82-100% 55cad
3min warm down

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Mattias Thyr's Unstructured Workouts »

SZRGWO 11.1

3min from 25 to 75% FTP
7min @ 105rpm, from 80 to 105% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
5min @ 100rpm, from 80 to 100% FTP
4x 30sec @ 175% FTP,
30sec @ 50% FTP
2min free ride
8x 20sec @ 190% FTP,
10sec @ 45% FTP
3min from 75 to 25% FTP
3min from 25 to 75% FTP7min @ 105rpm, from 80 to 105% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP5min @ 100rpm, from 80 to 100% FTP4x 30sec @ 175% FTP,
30sec @ 50% FTP2min free ride8x 20sec @ 190% FTP,
10sec @ 45% FTP3min from 75 to 25% FTP
Workout overview

Duration: 43m

Stress points: 82

Zone distribution

Z1: 8m

Z2: 2m

Z3: 15m

Z4: 7m

Z5: 6m

Z6: 6m

18%
4%
34%
16%
14%
14%

Author: Mattias Thyr


"This is a great workout to start of the indoor training, and get a feel for the different base intervalls. Aim for the stars!”
3min Warmup
7min to 82-105% 105cad
(3times)
15s. 140%
2min 105%
15s. 200%
2,5min 80%
5min to 82-100% 100cad
(4times)
30s. 175%
30s. 50%
2min free
tabata
(8times)
20/10 200%/45%
3min warm down

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Mattias Thyr's Unstructured Workouts »

SZRGWO 11.2

3min from 45 to 75% FTP
4x 6min @ 90rpm, 100% FTP,
1min @ 90rpm, 50% FTP
5x 1min 10sec @ 121% FTP,
20sec @ 50% FTP
3x 6min @ 110rpm, 100% FTP,
1min @ 90rpm, 50% FTP
1min free ride
3x 12sec @ 220% FTP,
2min 48sec @ 50% FTP
1min from 50 to 25% FTP
3min from 45 to 75% FTP4x 6min @ 90rpm, 100% FTP,
1min @ 90rpm, 50% FTP5x 1min 10sec @ 121% FTP,
20sec @ 50% FTP3x 6min @ 110rpm, 100% FTP,
1min @ 90rpm, 50% FTP1min free ride3x 12sec @ 220% FTP,
2min 48sec @ 50% FTP1min from 50 to 25% FTP
Workout overview

Duration: 1h 10m 30s

Stress points: 105

Zone distribution

Z1: 20m

Z2: 2m

Z3: 1m

Z4: 42m

Z5: -

Z6: 6m

28%
2%
1%
60%
0%
9%

Author: Mattias Thyr


"This is a great workout, I did it to become a bike rider in the mid 90th. Aim for the stars!, like I did”
One time a month we do a longer GWO like this and call it Challange (from 1h) Bring a bottle.
The others are Intense (45min), Intermediate (<50min) and our beloved group FTP "FTP free"
3min Warmup
4+3times
6min 100% 105cad
1min rest 50%
5times
1,10min 121%
20s. rest 50%
1min free riding
3times
12s. sprint 220%
2,48min
1min warm down

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Mattias Thyr's Unstructured Workouts »

SZRGWO 11.3

5min from 25 to 75% FTP
10min @ 97% FTP
2min @ 80% FTP
30sec @ 120% FTP
15sec @ 175% FTP
1min 40sec @ 80% FTP
30sec @ 120% FTP
15sec @ 175% FTP
1min 30sec @ 80% FTP
30sec @ 120% FTP
15sec @ 175% FTP
1min 10sec @ 80% FTP
30sec @ 120% FTP
15sec @ 175% FTP
1min @ 80% FTP
30sec @ 120% FTP
15sec @ 175% FTP
3min free ride
5min @ 105rpm, 92% FTP
1min @ 80% FTP
5min @ 55rpm, 92% FTP
1min @ 80% FTP
5min @ 110rpm, 92% FTP
1min @ 80% FTP
5min @ 55rpm, 92% FTP
3min from 75 to 25% FTP
5min from 25 to 75% FTP10min @ 97% FTP2min @ 80% FTP30sec @ 120% FTP15sec @ 175% FTP1min 40sec @ 80% FTP30sec @ 120% FTP15sec @ 175% FTP1min 30sec @ 80% FTP30sec @ 120% FTP15sec @ 175% FTP1min 10sec @ 80% FTP30sec @ 120% FTP15sec @ 175% FTP1min @ 80% FTP30sec @ 120% FTP15sec @ 175% FTP3min free ride5min @ 105rpm, 92% FTP1min @ 80% FTP5min @ 55rpm, 92% FTP1min @ 80% FTP5min @ 110rpm, 92% FTP1min @ 80% FTP5min @ 55rpm, 92% FTP3min from 75 to 25% FTP
Workout overview

Duration: 55m 5s

Stress points: 80

Zone distribution

Z1: 6m

Z2: 2m

Z3: 13m

Z4: 30m

Z5: -

Z6: 4m

10%
4%
24%
54%
0%
7%

Author: Mattias Thyr


"This is a great workout to challenge your VO2max but also enhance your cardiovascular system as well as legs at the slow cadence drills on the end"
5min Warmup
10min 97%
2min 80% (2nd 1,40min, 3:rd 1,30min, 4:th 1,10min, 5:th 1min)
30s. 120%
15s. 175%
3min free riding
5min 92% 105cad
1min 80%
5min 92% 55cad
1min 80%
5min 92% 110cad
1min 80%
5min 92% 55cad
3min Warmdown

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