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
Workout overview
Duration: 2h
Stress points: 130
Zone distribution
Z1: 23m
Z2: 1h 7m
Z3: 2m
Z4: 20m
Z5: -
Z6: 9m
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.
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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.
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