Workout overview
Duration: 1h 5m
Stress points: 56
Zone distribution
Z1: 24m
Z2: 36m
Z3: 2m
Z4: 2m
Z5: -
Z6: 2m
Author: Shayne Gaffney | GC Coaching
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
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MAIN SET:
-3x10 minutes at Tempo zone @65-75 RPM. Rest for 5 minutes between sets.
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COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.