rest 30sec @ 55% FTP
Stress points: 57
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
-5x 6 minutes @SST
-The first 3 minutes should be at a comfortable cadence. Minutes 4 and 5 should be at a slightly uncomfortable cadence. Minute 6 should be as quick as you can spin those pedals!
-Rest for 2 minutes between.
-7 minutes gradually reducing from Endurance zone to Active Recovery zone