GC Coaching's Amalgam

• Cycling
• 1h 21mTime
• 93Stress
• 0.83Intensity
• 80Popularity

About this workout

GC Coaching's Amalgam features short, intense bursts at 110% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. This threshold workout is ideal for pushing your limits and refining your performance without overextending yourself.

Workout structure

• Warm-Up 10 min @ 40-75% (40-75w)
• Active 30 sec @ 95% (95w) 95 rpm
• Rest 30 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 105% (105w) 105 rpm
• Rest 30 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 115% (115w) 115 rpm
• Rest 30 sec @ 50% (50w) 85 rpm
• Active 2 min @ 50% (50w) 85 rpm
• Active 2 min @ 85% (85w) 75 rpm
• Active 1 min @ 85% (85w) 60 rpm
• Active 2 min @ 85% (85w) 75 rpm
• Active 1 min @ 85% (85w) 60 rpm
• Active 5 min @ 65% (65w) 85 rpm
• Active 10 min @ 100% (100w) 90 rpm
• Active 2:30 min @ 50% (50w) 85 rpm
• Active 3 min @ 65% (65w) 85 rpm
• 6X
  • Active 15 sec @ 110% (110w) 110 rpm
  • Rest 45 sec @ 45% (45w) 85 rpm
• Active 5 min @ 65% (65w) 85 rpm
• Active 1 min @ 105-115% (105-115w)
• Active 1 min @ 115-105% (115-105w)
• Active 1 min @ 50% (50w) 85 rpm
• Active 1 min @ 105-115% (105-115w)
• Active 1 min @ 115-105% (115-105w)
• Active 1 min @ 50% (50w) 85 rpm
• Active 1 min @ 105-115% (105-115w)
• Active 1 min @ 115-105% (115-105w)
• Active 2:30 min @ 50% (50w) 85 rpm
• Active 3 min @ 65% (65w) 85 rpm
• Active 10 min @ 100% (100w) 90 rpm
• Cooldown 5 min @ 65-40% (65-40w)