Shayne Gaffney | GC Coaching 3. Thursday - SST: Spade 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: -4x 8 minutes @SST, starting at 92% FTP, and ramping down in 1 minute intervals, to 84% FTP, before ramping back up again. -Rest for 4 minutes between. -Keep your cadence between 85-95 RPM. ------ COOL DOWN: -7 minutes gradually reducing from Endurance zone to Active Recovery zone bike