Workout overview
Duration: 1h
Stress points: 80
Zone distribution
Z1: 29m
Z2: 6m
Z3: 2m
Z4: 18m
Z5: -
Z6: 6m
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:
-Perform 4x5 minutes (30 seconds @150% FTP, 4 minutes @FTP, 30 seconds @150% FTP).
-5 minutes recovery between.
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone