Workout overview

Duration: 1h 5m

Stress points: 66

Zone distribution

Z1: 17m

Z2: 9m

Z3: 27m

Z4: 11m

Z5: -

Z6: 2m

25%
14%
42%
17%
0%
2%

Author: Shayne Gaffney | GC Coaching

WARM UP:
-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
———
MAIN SET:
-Start with 10 minutes @Sweet Spot
-3 minutes recovery
-3x over/unders (2 minutes @Threshold, 3 minutes @Tempo)
-3 minutes recovery
-Finally, a 12 minute ramp from Tempo to Threshold.
———
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

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