Workout overview

Duration: 1h 15m

Stress points: 83

Zone distribution

Z1: 24m

Z2: 18m

Z3: 14m

Z4: 14m

Z5: -

Z6: 6m

31%
24%
19%
19%
0%
7%

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
--3 minutes @70% FTP
--3 minutes @85%FTP
--3 minutes @100% FTP
--1 minute ALL OUT.
--Rest for 5 minutes between sets
-Perform 4 sets
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

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