Workout overview

Duration: 2h

Stress points: 139

Zone distribution

Z1: 13m

Z2: 41m

Z3: 32m

Z4: 18m

Z5: 15m

Z6: 2m

10%
34%
27%
15%
13%
1%

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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