Smart-trainer Workout

Sunday Smart-Trainer Session – Shayne Gaffney’s 2 By 2

Preparing your body for the intensity that will be replicated and sustained during an event is integral to training. This workout aims to improve your ability to repeat strenuous efforts with minimal recovery. This session is great for triathletes and road cyclists and can benefit mountain bikers; it will help enhance your VO2 Max.

Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

The inspiration for this session comes from Shayne Gaffney of GC Coaching; it is a popular sub-30min workout on Zwift.

Shayne Gaffney’s 2 By 2

  • 8min WU Level II;
  • 2min Level IV, 2min Level II;
  • 4x
    • 1min Level V,
    • 1min Level V+,
    • 2min Level II RI;
  • 2min CD Level II;
  • 10min Stretching

Start the workout with an eight-minute Warm Up (WU) riding at Level II. I personally recommend a minimum of ten minutes, but if you are pressed for time, then eight minutes is ample…..just.

The first rep is two minutes of riding at your Functional Threshold Power (FTP), Level IV, followed by two minutes of riding at Level II.

Next up are four reps. Each rep is two minutes long, with a minute at Level V, then a second minute at Level V+. After each rep, take a two-minute Rest Interval (RI) at Level II.

Complete a Cool Down (CD) for two minutes at Level II. I would recommend extending this longer than simply the two minutes of the Rest Interval (RI) from the last rep and then two more minutes…but if you are pressed for time, the two minutes keep the session to 30 minutes.

Finish with ten minutes of stretching to assist with your recovery.

Power & HR data from when I did this workout a few weeks back. Click here to see the Strava details of the workout.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes in achieving their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up for my informative newsletter.

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Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad.

Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).

Simple as 1, 2, 3

  1. Click this link and enter your details, including FTP and weight (no cheating).
  2. Select “Full Access Membership” and click on “Shayne Gaffney’s 2 By 2,” then “Start this Workout.
  3. Connect your trainer, power meter, and/or heart rate monitor (ensure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then ride with us.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Get my 16-week FTP Boost Training Plan with 25% off

As you work through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every four weeks, you’ll be able to measure and see your progress.

Designed for Intermediate cyclists and triathletes who have at least 16 weeks before their event. This plan will prepare you to COMPETE  in YOUR event at a higher level than you previously have.

Starting anytime, this plan progresses through phases to build you to peak performance. Each week contains three cycle sessions that will boost your FTP. To follow this plan, you will require a Power Meter. 

When purchasing, use the discount code “web25” to claim your 25% discount.

Before using this plan, you should be able to ride comfortably for 2 hours.

Purchase of this plan gives you access to my fortnightly coaching calls, where you can ask me any training or racing-related questions.

When purchasing, use the discount code “web25” to claim your 25% discount.

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