Workout overview
Duration: 1h 10m
Stress points: 80
Zone distribution
Z1: 23m
Z2: 6m
Z3: 2m
Z4: 32m
Z5: 6m
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
———
MAIN SET:
-3 times...
---5 minutes @Threshold
---1 minute @VO2
---5 minutes @Threshold
---1 minute @VO2
--Rest for 5 minutes between interval sets
———
COOL DOWN:
-9 minutes gradually reducing from Endurance zone to Active Recovery zone