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Cycling · VO2max

THE GORBY

5 × 5 min at 110% FTP with 5 min at 55%

Time · 1 hDifficulty · Difficulty 4 of 5 — Very hardVery hard

THE STORY

A well-known Zwift workout: after a 10-minute warm-up, 5 × (5 minutes at 110% FTP, 5 minutes at 55% FTP). It has since been retired from Zwift's workout list. Fit File Forge isn't affiliated with Zwift.

Sources

  1. The Gorby — What's on Zwift

WHAT IT TRAINS

VO2max durability — five long efforts with full recovery.

WHO IT'S FOR

Indoor riders who want a famous pain cave.

HOW TO DO IT

  1. 01Warm up 10 minutes.
  2. 025 × (5 minutes at 110% FTP, 5 minutes at 55% FTP).
  3. 03Cool down 10 minutes.

SCALED VERSION

4 × 4 minutes at 105% FTP.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.

THE WORKOUT, STEP BY STEP

CYCLING1h 10min

The Gorby

5 × 5 min at 110% FTP with 5 min at 55% · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/the-gorby

WARMUP10 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

5×Repeat

INTERVAL5 minTarget: 106.7-113.3% FTP

RECOVERY5 minTarget: 53.35-56.65% FTP

COOLDOWN10 minTarget: 48.5-51.5% FTP

RELATED WORKOUTS

  • CyclingVO2maxDifficulty 5 of 5 — Elite

    The McCarthy Special

    3 rounds: 3 min @ 100% · 3 @ 112% · 3 @ 125%, then 9 min easy

    1 h 10Inspired by Mike McCarthy
    Save Send

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.