Workout overview

Duration: 1h 5m

Stress points: 72

Zone distribution

Z1: 14m

Z2: 6m

Z3: 34m

Z4: 10m

Z5: -

Z6: 2m

21%
9%
52%
15%
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:
-2x 20 minutes starting @82% FTP and increasing to 90% FTP over the course of the interval.
-Rest for 5 minutes between.
-Keep your cadence 65-75 RPM for muscle endurance workouts.
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

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