Workout overview

Duration: 1h 5m

Stress points: 80

Zone distribution

Z1: 14m

Z2: 6m

Z3: 2m

Z4: 42m

Z5: -

Z6: 2m

21%
9%
3%
65%
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:
-8 minutes @SST at 95+ RPM
-4 minutes @FTP at 65 RPM
-8 minutes @SST at 95+ RPM
-5 minutes rest
-8 minutes @SST at 95+ RPM
-4 minutes @FTP at 65 RPM
-8 minutes @SST at 95+ RPM
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

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