2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
5x 3min @ 115% FTP,
3min @ 65% FTP
5min @ 60% FTP
10x 1min @ 100% FTP,
1min @ 75% FTP
5min @ 60% FTP
6x 5min @ 85% FTP,
1min @ 100% FTP
9min @ 40% FTP
Workout overview
Duration: 2h
Stress points: 153
Zone distribution
Z1: 13m
Z2: 41m
Z3: 32m
Z4: 18m
Z5: 15m
Z6: 2m
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:
-5x (3 minutes @VO2, 3 minutes @Endurance zone.
-5 minutes @Endurance zone.
-10 minutes over/unders (1 minute @FTP. 1 minute @Tempo.
-5 minutes @Endurance zone.
-6x (5 minutes @SST, 1 minute @FTP. No rest between sets here!
———
COOL DOWN:
-9 minutes gradually reducing from Endurance zone to Active Recovery zone
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