Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 22m

Z2: 6m

Z3: 2m

Z4: 20m

Z5: 9m

Z6: 2m

36%
10%
3%
33%
15%
3%

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:
-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.

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