2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
2x 5min @ 95% FTP,
1min @ 115% FTP
5min @ 55% FTP
2x 5min @ 95% FTP,
1min @ 115% FTP
5min @ 55% FTP
2x 5min @ 95% FTP,
1min @ 115% FTP
9min @ 40% FTP
Workout overview
Duration: 1h 10m
Stress points: 90
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
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