Workout overview
Duration: 1h
Stress points: 63
Zone distribution
Z1: 9m
Z2: 26m
Z3: 12m
Z4: 12m
Z5: -
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:
-40 minute (4x10') muscle endurance workout ranging from 70% FTP to 90% FTP.
-Keep your cadence 65-75 RPM for muscle endurance workouts.
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COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone