Workout overview
Duration: 1h 30m
Stress points: 101
Zone distribution
Z1: 18m
Z2: 17m
Z3: 30m
Z4: 21m
Z5: 5m
Z6: -
Author: Shayne Gaffney | GC Coaching
WARM UP:
-10 minutes gradually increasing from Z1 (25%) to Z2 (75%).
- 3x (30 seconds ascending leg primers (95%, 105%, 115%) with 30 seconds easy between.
-2 minutes easy.
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MAIN SET 1:
-4x (5 minutes Z4 (103%), 1 minute Z5 (115%), with 2 minutes Z2 (65%) between.
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MAIN SET 2:
-2x (15 minutes Z3 (85%) featuring lots of cadence fluidity work and position changes).
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COOL DOWN
-2 minutes gradually reducing from 50% to 25%.