3min from 45 to 75% FTP4x 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 ride3x 12sec @ 220% FTP,
2min 48sec @ 50% FTP
1min 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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  • SZRGWO 01.3

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    1h | 100 SP

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