30sec @ 50% FTP
Stress points: 60
Author: S.Gaffney (GC Coaching)
-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.
NOT SO SWEET SPOT
-2x 12 minutes @SST w/ a 3 minute gradual ramp-up in both power and cadence to finish. Rest for 3 minutes between.
-Finish with a gradual "cool-down" :-) then stretch!