30sec @ 55% FTP
Duration: 1h 30m
Stress points: 89
Author: Shayne Gaffney | GC Coaching
-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
-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.
-6 minutes gradually reducing from Endurance zone to Active Recovery zone