30sec @ 55% FTP
4min @ 55% FTP
Stress points: 56
Author: Shayne Gaffney | GC Coaching
-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
-4x6 minutes @SST Zone @90+ RPM.
-Rest for 5 minutes between sets.
-5 minutes gradually reducing from Endurance zone to Active Recovery zone