Workout overview
Duration: 1h 30m
Stress points: 104
Zone distribution
Z1: 21m
Z2: 5m
Z3: 51m
Z4: 1m
Z5: 13m
Z6: -
Author: Shayne Gaffney | GC Coaching
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x 1 minute Spin Ups (110+ RPM) @Threshold zone+, 1 minute easy.
-5 minutes easy
———
MAIN SET:
-4x 15 minutes alternating between 2 minutes @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP.
———
COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone