30sec @ 55% FTP
Stress points: 66
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
-Perform 4x5 minutes (30 seconds @150% FTP, 4 minutes @FTP, 30 seconds @150% FTP).
-5 minutes recovery between.
-10 minutes gradually reducing from Endurance zone to Active Recovery zone