Workout overview

Duration: 1h 30m

Stress points: 77

Zone distribution

Z1: 29m

Z2: 26m

Z3: 32m

Z4: 2m

Z5: -

Z6: 2m

32%
29%
36%
2%
0%
2%

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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PEDALING EFFICIENCY DRILLS:
-We are working on your pedaling mechanics and basic skills here. These drills will help make you a more efficient rider, pedal with less wasted energy, and gain some "free" speed as you will be better able to put power through the entire pedal stroke instead of just the push down and pull up phases as most riders do. Imagine pedaling in circles rather than having 2 pistons for legs.
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-Single Leg Drill - Unclip 1 leg and rest it on the trainer or let it hang off to the side. Continue to pedal with the 1 leg clipped in for 30 seconds. Really work on pedaling with no dead spots in the pedal stroke and maintaining the same cadence you had with 2 feet. After 30 seconds, clip both feet in and then unclip the opposite side performing 30 seconds on that leg. Perform 4 times each leg.
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-Spin-ups - Really easy gear here. Spin your legs as fast as you can (ideally 110+ cadence) without your bum bouncing in the saddle or lurching back and forth. Strong core and bum planted! 30 seconds spin-ups, 30 seconds rest, 4 times.
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MAIN SET:
-5x 8 minutes @SST in pyramid format.
-We start at 75% FTP and top off at 85% FTP before going back down again.
-2 minutes rest between intervals here. Intentionally short to keep that heart rate elevated!
-Keep your cadence between 85-95 RPM.
------
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

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