Workouts» Ride On for World Bicycle Relief - Alpe du Zwift TT Plan» Week 1 »

A) Powering Out of the Corners

5min from 30 to 50% FTP
5min @ 60% FTP
3min @ 75% FTP
2min @ 55% FTP
6x 2min 10sec @ 80% FTP,
20sec @ 125% FTP
6x 2min 5sec @ 75% FTP,
15sec @ 120% FTP
6x 2min @ 70% FTP,
10sec @ 115% FTP
3min from 55 to 35% FTP
Workout overview

Duration: 1h

Stress points: 59

Zone distribution

Z1: 10m

Z2: 33m

Z3: 13m

Z4: -

Z5: 1m

Z6: 4m

17%
54%
22%
0%
2%
6%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Zone 1 to Zone 2.
-2 minutes easy
------
MAIN SET:
-6x (2:10 minutes @Zone 3 (80%) + 20 seconds @Zone 6 (125%).
-6x (2:05 minutes @Zone 3 (75%) + 20 seconds @Zone 6 (120%).
-6x (2 minutes @Zone 3 (70%) + 20 seconds @Zone 6 (115%).
------
COOL DOWN:
-3 minutes easy.

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Ride On for World Bicycle Relief - Alpe du Zwift TT Plan » Week 1

  • A) Powering Out of the Corners

    1h | 59 SP

    View >

  • B) Climbing Efforts

    1h | 59 SP

    View >

  • C) 90% FTP // 4x6' @75 RPM

    1h | 58 SP

    View >

  • LONG) SATURDAY OR SUNDAY: E: Endurance/Tempo Ride

    1h 30m | 71 SP

    View >

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