Workout overview

Duration: 1h

Stress points: 80

Zone distribution

Z1: 29m

Z2: 6m

Z3: 2m

Z4: 18m

Z5: -

Z6: 6m

48%
10%
3%
30%
0%
9%

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

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