Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 22m

Z2: 24m

Z3: 2m

Z4: 11m

Z5: -

Z6: 2m

36%
40%
3%
18%
0%
3%

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:
-3x 9 minutes (3 minutes @Tempo Zone, 3 minutes @Threshold Zone, 3 minutes @Tempo Zone.
-Rest for 4 minutes between sets
———
COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone

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