rest 30sec @ 55% FTP
rest 20sec @ 120% FTP
Duration: 1h 10m 20s
Stress points: 63
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
-Perform 3x12 minutes with 5 minutes recovery between
1st 12 minutes - @Tempo.
2nd 12 minutes - @Tempo, but this time I would like a 20 second seated burst (110+ RPM) at minute 3, 6, and 9.
3rd 12 minutes - 6 minutes @Tempo 6 minutes @Threshold.
-8 minutes gradually reducing from Endurance zone to Active Recovery zone