Workout overview

Duration: 1h 4m

Stress points: 67

Zone distribution

Z1: 17m

Z2: 6m

Z3: 26m

Z4: 14m

Z5: -

Z6: 2m

26%
9%
41%
22%
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
———
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

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