2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP3x 5min @ 85% FTP,
5min @ 95% FTP
5min @ 55% FTP3x 5min @ 85% FTP,
5min @ 95% FTP
10min @ 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 108

Zone distribution

Z1: 19m

Z2: 6m

Z3: 32m

Z4: 32m

Z5: -

Z6: 2m

21%
7%
36%
36%
0%
2%

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 (5 minutes @Tempo, 5 minutes @Threshold)
-Rest for 5 minutes between intervals
-Repeat twice
-Keep your cadence 65-75 RPM for muscle endurance workouts.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

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