Shayne Gaffney | GC Coaching 3. Thursday - SST: 5x6 Cadence Changes 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: -5x 6 minutes @SST -The first 3 minutes should be at a comfortable cadence. Minutes 4 and 5 should be at a slightly uncomfortable cadence. Minute 6 should be as quick as you can spin those pedals! -Rest for 2 minutes between. ------ COOL DOWN: -7 minutes gradually reducing from Endurance zone to Active Recovery zone bike