Workout overview
Duration: 1h
Stress points: 70
Zone distribution
Z1: 22m
Z2: 6m
Z3: 2m
Z4: 20m
Z5: 9m
Z6: 2m
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:
-3x (2 minutes @Tempo, 1 minute @Threshold @60 RPM).
-During the Tempo portion, spin your legs at a comfortable cadence. During the Threshold portion make sure to spin your legs slowly while maintaining a high level of torque.
-5 minutes recovery between.
-Perform 3 sets.
———
COOL DOWN:
-8 minutes gradually reducing from Endurance zone to Active Recovery zone.