Shayne Gaffney | GC Coaching 2. Wednesday - ME: 40 minutes (4x10') @65-75 RPM 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: -40 minute (4x10') muscle endurance workout ranging from 70% FTP to 90% FTP. -Keep your cadence 65-75 RPM for muscle endurance workouts. ------ COOL DOWN: -5 minutes gradually reducing from Endurance zone to Active Recovery zone bike