10min from 40 to 70% FTP
1x 3min @ 95rpm, 80% FTP,
rest 1min @ 65rpm, 105% FTP
1min @ 85rpm, 65% FTP
1x 3min @ 100rpm, 80% FTP,
rest 1min @ 65rpm, 105% FTP
1min @ 85rpm, 65% FTP
1x 3min @ 70rpm, 80% FTP,
rest 1min @ 100rpm, 105% FTP
1min @ 85rpm, 65% FTP
1x 3min @ 95rpm, 80% FTP,
rest 1min @ 65rpm, 105% FTP
2min @ 85rpm, 65% FTP
4min @ 95rpm, 90% FTP
4min @ 85rpm, 80% FTP
4min @ 75rpm, 70% FTP
4min @ 75rpm, 90% FTP
4min @ 85rpm, 80% FTP
4min @ 95rpm, 70% FTP
12min from 90 to 60% FTP
2min @ 65rpm, 75% FTP
1min @ 65rpm, 75% FTP
2min @ 95rpm, 75% FTP
1min @ 65rpm, 75% FTP
2min @ 65rpm, 75% FTP
6x 1min @ 100rpm, 75% FTP,
rest 1min @ 60rpm, 75% FTP
3min @ 50% FTP
Workout overview
Duration: 1h 30m
Stress points: 85
Zone distribution
Z1: 10m
Z2: 43m
Z3: 26m
Z4: 8m
Z5: 4m
Z6: -
Author: Shayne Gaffney | GC Coaching
WARM-UP:
-10 minutes, progressing to Zone 2.
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MAIN SET:
-4x (3 minutes @Zone 3 + 1 minute @High Zone 4. 1 minute @Zone 2 between.
-Then right into three ramp-downs consisting of:
---4 minutes @Zone 4.
---4 minutes @Zone 3.
---4 minutes @Zone2.
-Finally, 20 minutes @Zone 2 featuring LOTS of cadence changes and pedaling fluidity work.
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COOL-DOWN:
3 minutes @Zone 1.
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