Workout overview

Duration: 1h 30m

Stress points: 104

Zone distribution

Z1: 21m

Z2: 5m

Z3: 51m

Z4: 1m

Z5: 13m

Z6: -

23%
6%
57%
1%
14%
0%

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

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