30sec @ 55% FTP
5min @ 55% FTP
1min @ 55% FTP
Duration: 1h 10m
Stress points: 73
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
-Start with 2x 15 minutes @Sweet Spot Zone, 5 mins rest between.
-Then, go into 5x 1 minute @VO2 Max (@110+ RPM), 1 min recovery (@75 RPM).
-10 minutes gradually reducing from Endurance zone to Active Recovery zone