30sec @ 55% FTP
Duration: 1h 47m
Stress points: 139
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
4x 18 minutes (3 minutes @85% FTP, right into 1 minute @105% FTP, right into 115% FTP!)
-Rest for 5 minutes between sets.
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.