Kurt Maw | GC Coaching (via TrainingPeaks) A: Over/Unders: OU: 3 x 4 Decreasing WARM UP: -8 minutes gradually progressing from Active Recovery zone to Endurance zone. -2 minutes easy ——— MAIN SET: -Set 1 - 3 x 3 minutes Z4 + 30 Sec @ 125% FTP -Set 2 - 3 x 2:45 minutes Z4 + 45 Sec @ 110% FTP -Set 1 - 3 x 2:30 minutes Z4 + 60 Sec @ 100% FTP -Rest for 4 minutes between sets ——— COOL DOWN: -3:30 minutes gradually reducing from Endurance zone to Active Recovery zone bike