Workout overview

Duration: 1h 10m

Stress points: 90

Zone distribution

Z1: 23m

Z2: 6m

Z3: 2m

Z4: 32m

Z5: 6m

Z6: 2m

32%
9%
3%
46%
9%
2%

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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