Workout overview
Duration: 1h 33m
Stress points: 95
Zone distribution
Z1: 19m
Z2: 1h
Z3: 2m
Z4: 2m
Z5: -
Z6: 11m
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
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MAIN SET:
-3x20 minutes at Tempo zone. Perform a 30 second surge @125% FTP every 3 minutes.
-Rest for 5 minutes between sets.
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COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.