The Gorby Extreme

• Cycling
• 1h 10mTime
• 107Stress
• 0.95Intensity
• 52Popularity

About this workout

Five 3-minute VO2 efforts at 110% FTP with only 60-second recoveries — short and gnarly. This Zwift staple stacks efforts relentlessly to maximize aerobic adaptation without chewing up your whole day.

Workout structure

• Warm-Up 10 min @ 45-90% (45-90w)
• Active 30 sec @ 110% (110w)
• Active 1 min @ 50% (50w)
• Active 30 sec @ 115% (115w)
• Active 1 min @ 50% (50w)
• Active 30 sec @ 120% (120w)
• Active 2 min @ 50% (50w)
• 5X
  • Active 3 min @ 110% (110w)
  • Active 1 min @ 115% (115w)
  • Active 1 min @ 130% (130w)
  • Active 5 min @ 55% (55w)
• Active 3 min @ 110% (110w)
• Active 1 min @ 115% (115w)
• Active 1 min @ 130% (130w)