Workout overview

Duration: 1h 47m

Stress points: 128

Zone distribution

Z1: 24m

Z2: 6m

Z3: 50m

Z4: 2m

Z5: 24m

Z6: 2m

22%
6%
47%
2%
22%
1%

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:
4x 18 minutes (3 minutes @85% FTP, right into 1 minute @105% FTP, right into 115% FTP!)
-Rest for 5 minutes between sets.
------
COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

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