2min @ 40% FTP2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP3x 30sec @ 110% FTP,
30sec @ 55% FTP
2min @ 55% FTP5x 30sec @ 150% FTP,
30sec @ 65% FTP
5min @ 55% FTP5x 30sec @ 150% FTP,
30sec @ 65% FTP
5min @ 55% FTP5x 30sec @ 150% FTP,
30sec @ 65% FTP
5min @ 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 More workouts like this

FAQ: How to use custom workouts in Zwift?

  • A) The Min

    2h | 137 SP

  • B) 88% FTP // 4x15'

    1h 27m | 98 SP

  • C) 2x20' w/ Bursts

    1h | 58 SP

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

    4h | 212 SP

Similar workouts

  • Bricolage

    2h | 128 SP

  • Bricolage

    2h | 128 SP

  • Bottom Bracket Destroyer (BBD)

    1h 1m | 103 SP

  • 1. Tuesday - E/T/LT/A: Kitchen Sink (short)

    1h 15m | 87 SP

  • A) The Mayfield

    2h | 130 SP

  • 3. Boogie

    52m | 65 SP

  • 3. Boogie

    52m | 65 SP

  • 3. Boogie

    52m | 65 SP

  • 3. Boogie

    52m | 65 SP

  • Aktivitus Power & Endurance 12

    1h 3m | 98 SP

  • 16. Power Party

    55m | 74 SP

  • 3. Arise

    52m | 61 SP