30sec @ 55% FTP
Stress points: 53
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
-3x 9 minutes (3 minutes @Tempo Zone, 3 minutes @Threshold Zone, 3 minutes @Tempo Zone.
-Rest for 4 minutes between sets
-6 minutes gradually reducing from Endurance zone to Active Recovery zone