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 01.0

    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

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