Shayne Gaffney | GC Coaching 3. Thursday - SST: 4x6 WARM UP: -10 minutes gradually progressing from Active Recovery zone to Endurance zone. -3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy. -2 minutes easy ——— MAIN SET: -4x6 minutes @SST Zone @90+ RPM. -Rest for 5 minutes between sets. ——— COOL DOWN: -5 minutes gradually reducing from Endurance zone to Active Recovery zone bike