Workout overview

Duration: 1h 30m

Stress points: 90

Zone distribution

Z1: 10m

Z2: 43m

Z3: 26m

Z4: 8m

Z5: 4m

Z6: -

11%
47%
28%
9%
4%
0%

Author: Shayne Gaffney | GC Coaching

WARM-UP:
-10 minutes, progressing to Zone 2.
------
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.
------
COOL-DOWN:
3 minutes @Zone 1.

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