1x 5min @ 45% FTP,
5min @ 60% FTP
1x 30sec @ 100% FTP,
30sec @ 50% FTP
1x 30sec @ 110% FTP,
30sec @ 50% FTP
1x 30sec @ 120% FTP,
30sec @ 50% FTP
2min @ 50% FTP
3x 10min @ 75rpm, 90% FTP,
4min @ 90rpm, 55% FTP
3min from 50 to 30% FTP
Workout overview
Duration: 1h
Stress points: 63
Zone distribution
Z1: 24m
Z2: 5m
Z3: -
Z4: 31m
Z5: 1m
Z6: 1m
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primers + 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x (10 minutes @SST Zone @75 RPM).
-Rest for 4 minutes between sets @comfortable cadence.
———
COOL DOWN:
-3 minutes easy.
Download workout
More workouts like this
FAQ: How to use custom workouts in Zwift?