Workout overview

Duration: 1h 30m

Stress points: 89

Zone distribution

Z1: 19m

Z2: 16m

Z3: 42m

Z4: 12m

Z5: -

Z6: 2m

21%
18%
47%
13%
0%
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:
-4x 15 minutes @SST performing various duration's between 75 and 90% FTP.
-Rest for 3 minutes between.
-Keep your cadence between 85-95 RPM.
------
COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone

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