Workout overview

Duration: 1h 15m

Stress points: 78

Zone distribution

Z1: 19m

Z2: 34m

Z3: 2m

Z4: 12m

Z5: -

Z6: 9m

25%
45%
3%
16%
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:
-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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