Workout overview
Duration: 2h
Stress points: 132
Zone distribution
Z1: 19m
Z2: 1h 9m
Z3: 2m
Z4: 22m
Z5: -
Z6: 9m
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
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MAIN SET:
-10 minutes @FTP
-15 minutes recovery @Endurance zone
-20 mins @Tempo w/ bursts @VO2
-15 minutes recovery @Endurance zone
-5x 1 minute @VO2 Max, 1 minute rest
-15 minutes recovery @Endurance zone
-10 minutes @FTP
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COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone