This workout is meant to be used for those athletes in their base phase of their training. So, if you are looking for a hammerfest, this isn't your ride. This workout features pedaling work, position changes, cadence changes, and loads of time spent at Zones 2 through 4 with minimal rest to really target that aerobic engine!

This workout is 1 hour and 45 minutes in duration, carries ~140 TSS, and has an IF of .88.

DESCRIPTION

Purple Unicorn

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 3.
-3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between.
-2 minutes easy.
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MAIN SET:
-4x (18 minute over/unders (3 minutes @85% FTP, right into 1 minute @105% FTP, right into 30 seconds @115% FTP!))
-Rest for 5 minutes between sets.
---INTERVAL 1: 4x (3 minutes seated @90 RPM, 1 minute standing @65 RPM, 30 seconds seated @65 RPM).
---INTERVAL 2: 4x (3 minutes seated @75 RPM, 1 minute seated @90 RPM, 30 seconds seated @105 RPM).
---INTERVAL 3: 4x (3 minutes seated @90 RPM IN YOUR DROPS OR AERO BARS, 1 minute seated ~75 RPM ON YOUR TOPS, 30 seconds seated @65 RPM (REALLY GRINDING IT OUT).
---INTERVAL 4: 4x (3 minutes seated @90 RPM, 1 minute seated @ >100 RPM, 30 seconds standing @65 RPM). Each interval rep increases 5% FTP over the last one :-)
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COOL DOWN:
-3 minutes gradually reducing from Zone 2 to Zone 1.

Come and join us!

COACH'S BIO

Shayne began his athletic career as a cross-country and middle distance runner competing in many Massachusetts State Meets as well as New England All State Meets. In college, he competed in elite sprint and Olympic distance triathlons which is where he really found his passion for cycling. In 2011, he decided to pursue cycling racing and currently competes as a cat 3 in both road and cyclocross. Shayne has created and directed indoor cycling programs, and has helped athletes of all abilities from all over the world accomplish their goals. Shayne holds a bachelors degree in biology, is a USA Cycling Level 2 Certified Coach, a level 2 certified Training Peaks coach, a certified power based training coach, and USA Olympic Committee Safe Sport Certified.

GC Coaching, based in Windham, New Hampshire, offers cycling coaching services to many cycling disciplines including road, track, cylcocross, mountain biking, BMX, and triathlon. Through individualized training programs, athletes and coaches work together to customize the right program for each athlete. What separates GC Coaching from other coaching organizations is the level of personal communication our athletes receive so they're always confident and know what to reach for next. Our philosophy is fitness equals consistency, over time. We’d love to provide you with the right tools and knowledge to help you reach your fitness goals!

For more information, please visit: https://gaffneycyclingcoaching.com/Opens a new window

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/hc/en-us/articles/210208083-What-is-FTP-and-how-is-it-used-in-ZwiftOpens a new window-