Shayne Gaffney | GC Coaching (via TrainingPeaks) A) Extensive Aerobic WARM-UP: -13 minutes warm up, progressing from Zone 1 to Zone 3. -2 minutes easy. ------ MAIN SET: -4x (5 minutes @Zone 4 (93%), 4 minutes @Zone 3 (88%), 2 minutes @Zone 2 (75%). ------ COOL-DOWN: -2 minutes easy bike