Workout overview

Duration: 1h 15m

Stress points: 82

Zone distribution

Z1: 22m

Z2: 6m

Z3: 2m

Z4: 38m

Z5: 6m

Z6: 2m

29%
8%
3%
51%
8%
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:
-2x 20 minutes @Sweet Spot Zone. Every 3 minutes perform a 30 second ALL OUT burst effort, seated or standing.
-Rest for 8 minutes between sets.
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

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