Workout overview

Duration: 1h 25m

Stress points: 88

Zone distribution

Z1: 25m

Z2: 21m

Z3: 10m

Z4: 21m

Z5: 9m

Z6: -

29%
25%
12%
24%
10%
0%

Author: Shayne Gaffney | GC Coaching

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 3.
-3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between.
-2 minutes easy.
------
MAIN SET:
-5 different interval "amalgams" for your fitness pleasure!
---INTERVAL 1: 85% FTP all day. We will be mixing it up with on-bike position changes as well as working on pedaling fluidity.
---INTERVAL 2: A BEAST! 10 minutes right @FTP...You can do it!
---INTERVAL 3: Some short and sharp efforts...6x (15 seconds @110% FTP, 45 seconds rest) #power!
---INTERVAL 4: "Shark Teeth!"...3x (60 seconds ramping up from 105-115% FTP, then 60 seconds ramping down from 115-105% FTP)...Only 1 minute break between these!
---INTERVAL 5: We finish off today with ANOTHER 10 minutes right @FTP! Even though you'll be tired, I know you can do it! #mentalstrength
------
COOL DOWN:
-5 minutes gradually reducing from Zone 2 to Zone 1.

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