Workout overview

Duration: 1h 2m 30s

Stress points: 101

Zone distribution

Z1: 12m

Z2: 45m

Z3: 2m

Z4: -

Z5: 2m

Z6: 3m

19%
71%
3%
0%
2%
4%

Author: S.Gaffney (GC Coaching)

WARM-UP
-Start with 10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 3 minutes active recovery to ready the legs, and finally 2 minutes free ride to ready the mind.

MAY THE FORCE BE WITH YOU
-This is a strength workout to improve the "snap" in your legs and overall brute power.
-We will be doing 10x 15 second sprints @FULL GAS @110+ RPM with 4 minutes @Endurance between each.
-Imagine you are trying to rip off your handlebars and snap your chain with each effort!
-5 minutes cool-down then stretch!

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