30sec @ 55% FTP
Duration: 1h 5m
Stress points: 69
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
-4x 8 minutes @SST, starting at 92% FTP, and ramping down in 1 minute intervals, to 84% FTP, before ramping back up again.
-Rest for 4 minutes between.
-Keep your cadence between 85-95 RPM.
-7 minutes gradually reducing from Endurance zone to Active Recovery zone