30sec @ 55% FTP
5min @ 55% FTP
Duration: 1h 10m
Stress points: 58
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
-2x20 minutes at Tempo zone @65-75 RPM. Rest for 5 minutes between sets.
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.