Workout overview

Duration: 1h 45m

Stress points: 107

Zone distribution

Z1: 22m

Z2: 25m

Z3: 39m

Z4: 1m

Z5: 19m

Z6: -

20%
24%
37%
0%
18%
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:
-3x 18 minutes alternating between 2 minutes @80% FTP, and a 1 minute surge effort (110+ RPM) @105% FTP.
-Then 20 minutes @75% FTP.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

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