Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 24m

Z2: 6m

Z3: 22m

Z4: 2m

Z5: 5m

Z6: 2m

39%
10%
37%
3%
8%
3%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-Start with 2x 10 minutes @Sweet Spot Zone, 5 mins rest between.
-Then, go into 5x 1 minute @VO2 Max (@110+ RPM), 1 min recovery (@75 RPM).
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • A: Over/Unders: OU: 3 x 4 Decreasing

    1h | 63 SP

  • B: OU: 3/3/3 - Tempo/LT/Tempo Pyramids

    1h | 58 SP

  • B: Sweet Spot: SST: 2x10 + 5x1

    1h | 67 SP

  • D: VO2 Spin-ups

    30m | 16 SP

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