30sec @ 55% FTP
Duration: 1h 5m
Stress points: 72
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
-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.
-5 minutes gradually reducing from Endurance zone to Active Recovery zone