Zwift Warm Up Protocol

• Cycling
• 20mTime
• 20Stress
• 0.77Intensity
• 55Popularity

About this workout

The Zwift Warm Up Protocol, often referred to as "the Gorby," delivers a fierce 30-second anaerobic kick with short recoveries, priming you for a hard ride or race effort. Perfect for getting your heart rate up and boosting your sprinting power before a big effort.

Workout structure

• Active 3 min @ 50% (50w)
• Active 3 min @ 69% (69w)
• Active 2 min @ 85% (85w)
• Rest 1 min @ 69% (69w)
• Active 2 min @ 92% (92w)
• Rest 1 min @ 69% (69w)
• 2X
  • Active 30 sec @ 135% (135w)
  • Rest 1 min @ 60% (60w)
• Cooldown 5 min @ 70-50% (70-50w)