Workout overview

Duration: 1h 5m

Stress points: 72

Zone distribution

Z1: 17m

Z2: 5m

Z3: 34m

Z4: 8m

Z5: 2m

Z6: -

26%
7%
52%
12%
2%
0%

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.

DOWNRIGHT BITTER (SWEET SPOT)
-This is a 2 x 20 workout, BUT I want big changes in cadence and power at the halfway mark. So, we are going to be spinning like a hummingbird beats its wings, then trudging through the mud, only to finish spinning again. DON'T GET SLOPPY ON ME HERE!
-5 minutes cool-down then stretch!

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