Workout overview

Duration: 1h 33m

Stress points: 95

Zone distribution

Z1: 19m

Z2: 1h

Z3: 2m

Z4: 2m

Z5: -

Z6: 11m

20%
65%
2%
2%
0%
11%

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:
-3x20 minutes at Tempo zone. Perform a 30 second surge @125% FTP every 3 minutes.
-Rest for 5 minutes between sets.
------
COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

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