2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
2min @ 55% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 100% FTP
5min @ 65% FTP
6x 3min @ 75% FTP,
20sec @ 120% FTP
5min @ 65% FTP
5x 1min @ 120% FTP,
2min @ 55% FTP
5min @ 40% FTP
Workout overview
Duration: 1h 15m
Stress points: 87
Zone distribution
Z1: 19m
Z2: 34m
Z3: 2m
Z4: 12m
Z5: -
Z6: 9m
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:
-10 minutes @FTP
-5 minutes recovery @Endurance zone
-20 mins @Tempo w/ bursts @VO2
-5 minutes recovery @Endurance zone
-5x 1 minute @VO2 Max, 1 minute rest
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone
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