Workouts» Ride On for World Bicycle Relief - The Long Haul

Ride On for World Bicycle Relief - The Long Haul

This is a 4 week plan geared towards athletes preparing for a 6 or 12 hour ride during the Ride On for World Bicycle Relief (WBR) Event on December 1st, 2018. This plan assumes the athlete is already at a high level of fitness and is more or less putting the final touch on their aerobic capacity. This plan features a final 3 week build with the 4th being a taper week to allow the legs to freshen up before the big day. Ride On!

SAVE THE DATE FOR THE 4TH ANNUAL RIDE ON FOR WORLD BICYCLE RELIEF FROM November 26th to December 1st, 2018:

- Join the world’s largest cycling community for a week-long series of events on the virtual shores of Watopia
- This virtual event requires appropriate cycling equipment and access to Zwift
- You will have the opportunity to participate in a variety of events, be eligible for special prizes and ride with others from around the world.

For the 4th Annual Ride On for WBR, you will join the world's largest cycling community to help change lives through The Power of Bicycles. You will take turns leading the virtual pack to raise awareness for World Bicycle Relief and help mobilize students to reach their education. Set your goal and join the community that has helped raise over $400,000 since 2015.

World Bicycle Relief is an international, non-profit that mobilizes individuals through The Power of Bicycles. They focus on education, healthcare, and economic development in rural parts of Africa. As of October 2018, World Bicycle Relief has distributed more than 420,000 bicycles and trained more than 1,200 bicycle mechanics in the developing world. Within their largest program, the Bicycles For Educational Empowerment program, nearly 70 percent of the student bicycles are designated for girl students.

To register to fundraise, or donate, please follow this link: https://give.worldbicyclerelief.org/campaign/2018-ride-on-for-wbr-p-b-zwift/c206205.

Also join the Ride On for World Bicycle Relief Facebook group.

Plan overview

Weeks: 4

Duration: 6h 47m/week

Stress points: 398/week

Workouts: 15

Total duration: 27h 6m

Total stress points: 1590

Zone distribution

Z1: 6h 33m

Z2: 14h 17m

Z3: 4h 1m

Z4: 1h 46m

Z5: 6m

Z6: 24m

24%
53%
15%
7%
0%
1%


Select a week or scroll down to view all workouts.

Ride On for World Bicycle Relief - The Long Haul »

Week 1

Week 1

Workouts: 4

Total duration: 7h 45m

Total stress points: 453

Average workout:

Duration 1h 56m

Stress points 113

Zone distribution

Z1: 1h 34m

Z2: 4h 19m

Z3: 1h 13m

Z4: 30m

Z5: -

Z6: 9m

20%
56%
16%
6%
0%
2%

Ride On for World Bicycle Relief - The Long Haul» Week 1 »

A) The Mayfield

2min @ 40% FTP
2min @ 50% FTP
2min @ 60% FTP
2min @ 70% FTP
2min @ 80% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
10min @ 100% FTP
15min @ 65% FTP
6x 3min @ 75% FTP,
20sec @ 120% FTP
15min @ 65% FTP
5x 1min @ 120% FTP,
2min @ 55% FTP
15min @ 65% FTP
10min @ 100% FTP
5min from 50 to 30% FTP
2min @ 40% FTP2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP10min @ 100% FTP15min @ 65% FTP6x 3min @ 75% FTP,
20sec @ 120% FTP15min @ 65% FTP5x 1min @ 120% FTP,
2min @ 55% FTP15min @ 65% FTP10min @ 100% FTP5min from 50 to 30% FTP
Workout overview

Duration: 2h

Stress points: 130

Zone distribution

Z1: 23m

Z2: 1h 7m

Z3: 2m

Z4: 20m

Z5: -

Z6: 9m

19%
56%
2%
17%
0%
7%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primer efforts.
-2 minutes easy.
------
MAIN SET:
-10 minutes @FTP
-15 minutes recovery @Zone 2
-20 mins @Tempo w/ bursts @Zone 5
-15 minutes recovery @Zone 2
-5x 1 minute @Zone 5, 1 minute rest
-15 minutes recovery @Zone 2
-10 minutes @FTP
------
COOL DOWN:
-5 minutes easy.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul» Week 1 »

B) 88% FTP // 4x12'

6min from 40 to 60% FTP
4min @ 60% FTP
3min @ 80% FTP
2min @ 55% FTP
4x 12min @ 88% FTP,
3min @ 55% FTP
6min from 40 to 60% FTP4min @ 60% FTP3min @ 80% FTP2min @ 55% FTP4x 12min @ 88% FTP,
3min @ 55% FTP
Workout overview

Duration: 1h 15m

Stress points: 82

Zone distribution

Z1: 20m

Z2: 4m

Z3: 51m

Z4: -

Z5: -

Z6: -

27%
5%
68%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-15 minutes gradually progressing from Zone 1 to Zone 3.
-2 minutes easy.
------
MAIN SET:
-Perform 4x12 minutes @SST zone @comfortable cadence.
-Rest for 3 minutes between efforts.
------
COOL DOWN:
-Last rest effort.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul» Week 1 »

C) 3x10 Decreasing

5min from 30 to 50% FTP
5min @ 60% FTP
3min @ 75% FTP
2min @ 55% FTP
1x 10min @ 90% FTP,
5min @ 55% FTP
1x 10min @ 85% FTP,
5min @ 55% FTP
1x 10min @ 80% FTP,
5min @ 55% FTP
5min from 30 to 50% FTP5min @ 60% FTP3min @ 75% FTP2min @ 55% FTP1x 10min @ 90% FTP,
5min @ 55% FTP1x 10min @ 85% FTP,
5min @ 55% FTP1x 10min @ 80% FTP,
5min @ 55% FTP
Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 22m

Z2: 8m

Z3: 20m

Z4: 10m

Z5: -

Z6: -

37%
13%
33%
17%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Z1 (40%) to Z2 (75%).
-2 minutes easy.
———
MAIN SET:
-10 minutes Z4 (90%) at 100-110 RPM, 5 minutes easy.
-10 minutes Z3 (85%) at 90-100 RPM, 5 minutes easy.
-10 minutes Z3 (80%) at 80-90 RPM.
———
COOL DOWN:
-5 minutes easy.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul» Week 1 »

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

20min from 30 to 50% FTP
3hr @ 75% FTP
10min from 50 to 30% FTP
20min from 30 to 50% FTP3hr @ 75% FTP10min from 50 to 30% FTP
Workout overview

Duration: 3h 30m

Stress points: 184

Zone distribution

Z1: 30m

Z2: 3h

Z3: -

Z4: -

Z5: -

Z6: -

14%
86%
0%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 3 hours @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul »

Week 2

Week 2

Workouts: 4

Total duration: 8h 27m

Total stress points: 505

Average workout:

Duration 2h 7m

Stress points 126

Zone distribution

Z1: 1h 49m

Z2: 5h 4m

Z3: 1h 5m

Z4: 16m

Z5: 2m

Z6: 12m

22%
60%
13%
3%
0%
2%

Ride On for World Bicycle Relief - The Long Haul» Week 2 »

A) The Min

2min @ 40% FTP
2min @ 50% FTP
2min @ 60% FTP
2min @ 70% FTP
2min @ 80% FTP
3x 30sec @ 110% FTP,
30sec @ 55% FTP
2min @ 55% FTP
5x 30sec @ 150% FTP,
30sec @ 65% FTP
5min @ 55% FTP
5x 30sec @ 150% FTP,
30sec @ 65% FTP
5min @ 55% FTP
5x 30sec @ 150% FTP,
30sec @ 65% FTP
5min @ 55% FTP
4min @ 95rpm, 95% FTP
8min @ 85rpm, 75% FTP
5min @ 75rpm, 55% FTP
4min @ 95rpm, 95% FTP
8min @ 85rpm, 75% FTP
5min @ 75rpm, 55% FTP
4min @ 95rpm, 95% FTP
8min @ 85rpm, 75% FTP
5min @ 75rpm, 55% FTP
4min @ 95rpm, 95% FTP
8min @ 85rpm, 75% FTP
5min @ 75rpm, 55% FTP
7min from 50 to 30% FTP
2min @ 40% FTP2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP3x 30sec @ 110% FTP,
30sec @ 55% FTP2min @ 55% FTP5x 30sec @ 150% FTP,
30sec @ 65% FTP5min @ 55% FTP5x 30sec @ 150% FTP,
30sec @ 65% FTP5min @ 55% FTP5x 30sec @ 150% FTP,
30sec @ 65% FTP5min @ 55% FTP4min @ 95rpm, 95% FTP8min @ 85rpm, 75% FTP5min @ 75rpm, 55% FTP4min @ 95rpm, 95% FTP8min @ 85rpm, 75% FTP5min @ 75rpm, 55% FTP4min @ 95rpm, 95% FTP8min @ 85rpm, 75% FTP5min @ 75rpm, 55% FTP4min @ 95rpm, 95% FTP8min @ 85rpm, 75% FTP5min @ 75rpm, 55% FTP7min from 50 to 30% FTP
Workout overview

Duration: 2h

Stress points: 137

Zone distribution

Z1: 50m

Z2: 44m

Z3: 2m

Z4: 16m

Z5: 2m

Z6: 8m

41%
36%
2%
13%
1%
6%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primer efforts.
-2 minutes easy
———
MAIN SET:
-4x12 minutes (4 minutes @Zone 4 @90-100 RPM, 8 minutes @Zone 3 @80-90 RPM)
-5 minutes easy @70-80 RPM.
-Then, 3x (5x30 seconds @Zone 6 + 30 seconds @Zone 2.
-5 mins rest between each sets.
———
COOL DOWN:
-7 minutes easy.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul» Week 2 »

B) 88% FTP // 4x15'

6min from 40 to 60% FTP
4min @ 60% FTP
3min @ 80% FTP
2min @ 55% FTP
4x 15min @ 88% FTP,
3min @ 55% FTP
6min from 40 to 60% FTP4min @ 60% FTP3min @ 80% FTP2min @ 55% FTP4x 15min @ 88% FTP,
3min @ 55% FTP
Workout overview

Duration: 1h 27m

Stress points: 98

Zone distribution

Z1: 20m

Z2: 4m

Z3: 1h 3m

Z4: -

Z5: -

Z6: -

23%
5%
72%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-15 minutes gradually progressing from Zone 1 to Zone 3.
-2 minutes easy.
------
MAIN SET:
-Perform 4x15 minutes @SST zone @85-95 RPM.
-Rest for 3 minutes between efforts.
------
COOL DOWN:
-Last rest effort.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul» Week 2 »

C) 2x20' w/ Bursts

3min @ 85rpm, from 30 to 50% FTP
3min @ 95rpm, 60% FTP
3min @ 105rpm, 75% FTP
2min @ 55% FTP
4x 5min @ 90rpm, 70% FTP,
30sec @ 115rpm, 130% FTP
3min @ 55% FTP
4x 5min @ 90rpm, 70% FTP,
30sec @ 115rpm, 130% FTP
2min from 55 to 35% FTP
3min @ 85rpm, from 30 to 50% FTP3min @ 95rpm, 60% FTP3min @ 105rpm, 75% FTP2min @ 55% FTP4x 5min @ 90rpm, 70% FTP,
30sec @ 115rpm, 130% FTP3min @ 55% FTP4x 5min @ 90rpm, 70% FTP,
30sec @ 115rpm, 130% FTP2min from 55 to 35% FTP
Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 10m

Z2: 46m

Z3: -

Z4: -

Z5: -

Z6: 4m

17%
77%
0%
0%
0%
7%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-9 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
------
MAIN SET 1:
-2x (5 minutes @60-80% FTP (Z2/3) + 30 seconds BURST @130% FTP (Z6).
-3 minutes easy between sets.
------
COOL DOWN:
-2 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul» Week 2 »

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

20min from 30 to 50% FTP
3hr 30min @ 75% FTP
10min from 50 to 30% FTP
20min from 30 to 50% FTP3hr 30min @ 75% FTP10min from 50 to 30% FTP
Workout overview

Duration: 4h

Stress points: 212

Zone distribution

Z1: 30m

Z2: 3h 30m

Z3: -

Z4: -

Z5: -

Z6: -

13%
88%
0%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 3.5 hours @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul »

Week 3

Week 3

Workouts: 4

Total duration: 9h 24m

Total stress points: 573

Average workout:

Duration 2h 21m

Stress points 143

Zone distribution

Z1: 1h 52m

Z2: 4h 50m

Z3: 1h 39m

Z4: 1h

Z5: -

Z6: 3m

20%
51%
18%
11%
0%
0%

Ride On for World Bicycle Relief - The Long Haul» Week 3 »

A) The Day

5min from 30 to 50% FTP
5min @ 65% FTP
3min @ 75% FTP
2min @ 55% FTP
4x 15sec @ 200% FTP,
45sec @ 55% FTP
5min @ 100% FTP
5min @ 55% FTP
3x 15sec @ 200% FTP,
45sec @ 55% FTP
6min @ 100% FTP
5min @ 55% FTP
2x 15sec @ 200% FTP,
45sec @ 55% FTP
7min @ 100% FTP
5min @ 55% FTP
1x 15sec @ 200% FTP,
45sec @ 55% FTP
8min @ 100% FTP
5min @ 55% FTP
4x 3min @ 95% FTP,
2min @ 85% FTP
5min @ 55% FTP
4x 3min @ 95% FTP,
2min @ 85% FTP
4min from 55 to 35% FTP
5min from 30 to 50% FTP5min @ 65% FTP3min @ 75% FTP2min @ 55% FTP4x 15sec @ 200% FTP,
45sec @ 55% FTP5min @ 100% FTP5min @ 55% FTP3x 15sec @ 200% FTP,
45sec @ 55% FTP6min @ 100% FTP5min @ 55% FTP2x 15sec @ 200% FTP,
45sec @ 55% FTP7min @ 100% FTP5min @ 55% FTP1x 15sec @ 200% FTP,
45sec @ 55% FTP8min @ 100% FTP5min @ 55% FTP4x 3min @ 95% FTP,
2min @ 85% FTP5min @ 55% FTP4x 3min @ 95% FTP,
2min @ 85% FTP4min from 55 to 35% FTP
Workout overview

Duration: 2h

Stress points: 152

Zone distribution

Z1: 44m

Z2: 8m

Z3: 16m

Z4: 50m

Z5: -

Z6: 3m

36%
7%
13%
42%
0%
2%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
------
MAIN SET 1:
-Sprints and sustains. We start off with 4x (15 seconds @200% FTP + 5 minutes steady @FTP). Each subsequent rep we lose a sprint, but we gain a minute @FTP :-)
------
MAIN SET 2:
-2x (4x (3 minutes @95% FTP + 2 minutes @85% FTP)).
------
COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul» Week 3 »

B) 88% FTP // 3x20

6min from 40 to 60% FTP
4min @ 60% FTP
3min @ 80% FTP
2min @ 55% FTP
3x 20min @ 88% FTP,
3min @ 55% FTP
6min from 40 to 60% FTP4min @ 60% FTP3min @ 80% FTP2min @ 55% FTP3x 20min @ 88% FTP,
3min @ 55% FTP
Workout overview

Duration: 1h 24m

Stress points: 96

Zone distribution

Z1: 17m

Z2: 4m

Z3: 1h 3m

Z4: -

Z5: -

Z6: -

20%
5%
75%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-15 minutes gradually progressing from Zone 1 to Zone 3.
-2 minutes easy.
------
MAIN SET:
-Perform 3x20 minutes @SST zone @comfortable cadence.
-Rest for 3 minutes between efforts.
------
COOL DOWN:
-Last rest effort.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul» Week 3 »

C) 3x10 Decreasing

5min from 30 to 50% FTP
5min @ 60% FTP
3min @ 75% FTP
2min @ 55% FTP
1x 10min @ 90% FTP,
5min @ 55% FTP
1x 10min @ 85% FTP,
5min @ 55% FTP
1x 10min @ 80% FTP,
5min @ 55% FTP
5min from 30 to 50% FTP5min @ 60% FTP3min @ 75% FTP2min @ 55% FTP1x 10min @ 90% FTP,
5min @ 55% FTP1x 10min @ 85% FTP,
5min @ 55% FTP1x 10min @ 80% FTP,
5min @ 55% FTP
Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 22m

Z2: 8m

Z3: 20m

Z4: 10m

Z5: -

Z6: -

37%
13%
33%
17%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Z1 (40%) to Z2 (75%).
-2 minutes easy.
———
MAIN SET:
-10 minutes Z4 (90%) at 100-110 RPM, 5 minutes easy.
-10 minutes Z3 (85%) at 90-100 RPM, 5 minutes easy.
-10 minutes Z3 (80%) at 80-90 RPM.
———
COOL DOWN:
-5 minutes easy.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul» Week 3 »

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

20min from 30 to 50% FTP
4hr 30min @ 75% FTP
10min from 50 to 30% FTP
20min from 30 to 50% FTP4hr 30min @ 75% FTP10min from 50 to 30% FTP
Workout overview

Duration: 5h

Stress points: 268

Zone distribution

Z1: 30m

Z2: 4h 30m

Z3: -

Z4: -

Z5: -

Z6: -

10%
90%
0%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 4.5 hours @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top
Ride On for World Bicycle Relief - The Long Haul »

Week 4

Week 4

Workouts: 3

Total duration: 1h 30m

Total stress points: 59

Average workout:

Duration 30m

Stress points 20

Zone distribution

Z1: 1h 17m

Z2: 4m

Z3: 4m

Z4: -

Z5: 4m

Z6: 1m

86%
4%
4%
0%
4%
1%

Ride On for World Bicycle Relief - The Long Haul» Week 4 »

A) Leg Openers - Do this the day before the WBR ride

4min @ 40% FTP
4min @ 53% FTP
4min @ 67% FTP
4min @ 80% FTP
2min @ 55% FTP
3min @ 105% FTP
2min @ 55% FTP
1min @ 115% FTP
2min @ 55% FTP
2x 30sec @ 130% FTP,
30sec @ 50% FTP
2min from 50 to 30% FTP
4min @ 40% FTP4min @ 53% FTP4min @ 67% FTP4min @ 80% FTP2min @ 55% FTP3min @ 105% FTP2min @ 55% FTP1min @ 115% FTP2min @ 55% FTP2x 30sec @ 130% FTP,
30sec @ 50% FTP2min from 50 to 30% FTP
Workout overview

Duration: 30m

Stress points: 29

Zone distribution

Z1: 17m

Z2: 4m

Z3: 4m

Z4: -

Z5: 4m

Z6: 1m

57%
13%
13%
0%
13%
3%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-16 minutes gradually progressing from Z1 (40%) to Z3 (80%).
------
MAIN SET:
-Leg Opener Set:
---3 minutes Z5 (105%), 2 minutes easy.
---1 minutes Z5 (115%), 2 minutes easy.
---2x (30 seconds Z6 (120%), 30 seconds easy.
------
COOL DOWN:
-2 minutes gradually reducing from 55% to 25%.

Download workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top