Workout overview

Duration: 1h 30m

Stress points: 100

Zone distribution

Z1: 32m

Z2: 4m

Z3: 2m

Z4: 45m

Z5: 7m

Z6: -

36%
5%
2%
50%
7%
0%

Author: Shayne Gaffney | GC Coaching

WARM-UP:
-10 minutes progressing to Endurance zone.
-3x (ascending leg primer efforts, increasing 10% for each rep, @100+ RPM).
-3 minutes easy.
------
MAIN SET:
-3x (Kirizuma intervals: @85-95 RPM, start off at 93% FTP and gradually increase effort, peaking at 110% FTP for 30 seconds, then returning back to 93% FTP. 5 minutes easy between).
-5x (1 minute @110% FTP @100+ RPM, 1 minute easy).
------
COOL-DOWN:
-4:30 minutes easy

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