Workout overview
Duration: 1h 4m
Stress points: 73
Zone distribution
Z1: 17m
Z2: 6m
Z3: 26m
Z4: 14m
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
———
MAIN SET:
3x (4 mins @High Tempo, 4 mins @Threshold, 4 mins @High Tempo).
-Try to keep your cadence smooth and high (90-100 RPM) for these intervals.
-4 mins rest between each.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone