Shayne Gaffney | GC Coaching 1. Tuesday - SST: Pyramids (3x12) 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: 3x (4 mins @High Tempo, 4 mins @Threshold, 4 mins @High Tempo). -Try to keep your cadence smooth and high (90-100 RPM) for these intervals. -4 mins rest between each. ——— COOL DOWN: -5 minutes gradually reducing from Endurance zone to Active Recovery zone bike