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
Workout overview
Duration: 2h
Stress points: 137
Zone distribution
Z1: 50m
Z2: 44m
Z3: 2m
Z4: 16m
Z5: 2m
Z6: 8m
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.
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