Shayne Gaffney | GC Coaching 4. Saturday - SST/OU: Yellow Unicorn (2' + 1') WARM UP: -10 minutes gradually progressing from Active Recovery zone to Endurance zone. -3x 1 minute Spin Ups (110+ RPM) @Threshold zone+, 1 minute easy. -5 minutes easy ——— MAIN SET: -3x 18 minutes alternating between 2 minutes @80% FTP, and a 1 minute surge effort (110+ RPM) @105% FTP. -Then 20 minutes @75% FTP. ——— COOL DOWN: -5 minutes gradually reducing from Endurance zone to Active Recovery zone bike