Shayne Gaffney | GC Coaching GC Coaching's HWBTWTDWH Hard Work Beats Talent When Talent Doesn't Work Hard! WARM UP: -10 minutes gradually progressing from Zone 1 to Zone 3. -3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between. -2 minutes easy. ------ MAIN SET: -4x 15 minute intervals with varying duration, intensities, and body positions for each with 3 minutes rest between ---INTERVAL 1: Straight up SST over/unders. 5x (2 minutes seated @88% FTP @90 RPM and 1 minute standing @93% FTP @60 RPM). ---INTERVAL 2: Forward segmented intervals. 3x (5 minutes progressing both cadence and intensity. Segment 1 = 75% FTP @70 RPM. Segment 2 = 83% FTP @85 RPM. Segment 3 = 91% FTP @100 RPM). ---INTERVAL 3: Backward segmented intervals. 3x (5 minutes lowering both cadence and intensity. Segment 1 = 91% FTP @100 RPM. Segment 2 = 83% FTP @85 RPM. Segment 3 = 75% FTP @70 RPM). ---INTERVAL 4: Let's keep this one a secret, shall we? :-) ------ COOL DOWN: -6 minutes gradually reducing from Zone 2 to Zone 1. bike