Workout overview

Duration: 1h 55m

Stress points: 132

Zone distribution

Z1: 23m

Z2: 29m

Z3: 31m

Z4: 17m

Z5: 16m

Z6: -

20%
25%
27%
15%
13%
0%

Author: Shayne Gaffney | GC Coaching

WARM UP:
-10 minutes gradually progressing to Zone 3.
-3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between.
-2 minutes easy.
———
MAIN SET:
-5x (3 minutes @115% FTP @100 RPM, 3 minutes @65% FTP @85 RPM).
-5 minutes easy.
-10x (1 minute right @FTP seated @100 RPM, 1 minute @65% FTP standing @60 RPM).
-5 minutes easy.
-6x (5 minutes @85% FTP, 1 minute @FTP. Cadence, and position will change throughout the interval).
———
COOL DOWN:
-4 minutes gradually reducing to Zone 1.

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