Duration: 1h 22m
Stress points: 103
Author: Shayne Gaffney
-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
-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.
-10 minutes gradually reducing from Endurance zone to Active Recovery zone