rest 30sec @ 55% FTP
Duration: 1h 4m
Stress points: 67
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
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.
-5 minutes gradually reducing from Endurance zone to Active Recovery zone