Shayne Gaffney | GC Coaching 4. Saturday - T: 3x20 w/ Bursts 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: -3x20 minutes at Tempo zone. Perform a 30 second surge @125% FTP every 3 minutes. -Rest for 5 minutes between sets. ------ COOL DOWN: -Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes. bike