Workout overview

Duration: 1h 35m

Stress points: 100

Zone distribution

Z1: 31m

Z2: 9m

Z3: 32m

Z4: 15m

Z5: 3m

Z6: 5m

33%
10%
33%
16%
3%
5%

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:
-INTERVAL 1: Straight forward...4 minutes @95% FTP, then 8 minutes @80% FTP.
-INTERVAL 2: Again, pretty straight forward...4 minutes @95% FTP, 8 minutes @80% FTP alternating 2 minutes low cadence, 1 minute high cadence,
INTERVAL 3: Now we get interesting...30 seconds ramp-up, 30 seconds @105% FTP, 30 seconds ramp-down to 1 minute @80% FTP. We do this 4 times, with the length at 80% FTP increasing by 1 minute for each rep.
INTERVAL 4: The "V"...2 minutes @95% FTP; 8 minutes @80% FTP alternating 1 minute seated, 1 minute standing; 2 minutes @95% FTP.
INTERVAL'S 5 AND 6: The dreaded "30/30s"...5x (30 seconds @150% FTP, 30 seconds @65% FTP), OH BABY!
------
COOL DOWN:
-3 minutes gradually reducing from Zone 2 to Zone 1.

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