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

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • SZRGWO 01.0

    43m | 50 SP

  • SZRGWO 01.2

    43m | 54 SP

  • SZRGWO 01.3

    51m | 64 SP

  • SZRGWO 01.4

    51m | 68 SP

  • SZRGWO 02.1

    51m | 74 SP

  • SZRGWO 02.1

    50m | 69 SP

  • SZRGWO 02.2

    51m | 77 SP

  • SZRGWO 02.4

    50m | 67 SP

  • SZRGWO 03.1

    47m | 64 SP

  • SZRGWO 03.3

    47m | 62 SP

  • SZRGWO 03.4

    53m | 76 SP

  • SZRGWO 04.0

    51m | 69 SP

  • SZRGWO 04.1

    51m | 71 SP

  • SZRGWO 04.2

    53m | 78 SP

  • SZRGWO 05.0

    1h | 82 SP

  • SZRGWO 05.1

    1h | 82 SP

  • SZRGWO 05.2

    53m | 75 SP

  • SZRGWO 06.0

    49m | 70 SP

  • SZRGWO 06.1

    52m | 67 SP

  • SZRGWO 07.0

    55m | 79 SP

  • SZRGWO 07.1

    55m | 78 SP

  • SZRGWO 07.2

    44m | 61 SP

  • SZRGWO 07.3

    56m | 79 SP

  • SZRGWO 08.0

    59m | 77 SP

  • SZRGWO 08.3

    1h 4m | 82 SP

  • SZRGWO 10.0

    45m | 72 SP

  • SZRGWO 10.1

    1h | 100 SP

  • SZRGWO 10.2

    1h | 100 SP

  • SZRGWO 10.3

    1h | 99 SP

  • SZRGWO 11.0

    46m | 74 SP

  • SZRGWO 11.1

    43m | 82 SP

  • SZRGWO 11.2

    1h 11m | 105 SP

  • SZRGWO 11.3

    55m | 80 SP

Similar workouts

  • SZRGWO 04.2

    53m | 78 SP

  • 1. Supra-Threshold Into VO2

    1h | 65 SP

  • Session 17: Pushing & Pulling

    1h 19m | 81 SP

  • Day 6 - Tractor Pulls!

    1h 26m | 109 SP

  • Joe Skipper Burner

    1h 5m | 93 SP

  • 6. Push / Pull / MAP

    1h 43m | 124 SP

  • Push / Pull / MAP

    1h 43m | 124 SP

  • 6x2 V02 (115)Trainer Zwift 6B

    55m | 63 SP

  • Day 7: Hayman's Hustle 2017

    55m | 81 SP

  • Session 23: Extra-Extended OUs

    1h 29m | 126 SP

  • 6. Max Aerobic

    1h | 70 SP

  • Max Aerobic

    1h | 70 SP