Workout overview

Duration: 1h 22m

Stress points: 103

Zone distribution

Z1: 36m

Z2: 6m

Z3: 2m

Z4: 22m

Z5: 15m

Z6: 2m

43%
7%
2%
27%
18%
2%

Author: Shayne Gaffney

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET
-5x 3 minutes @VO2 Max Zone @85-95 RPM.
-Rest for 3 minutes between sets, and take 5 minutes rest after the 5th interval.
-Then 2x 10 minutes @SST with 5 minutes rest between.
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

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