2min @ 40% FTP
2min @ 50% FTP
2min @ 60% FTP
2min @ 70% FTP
2min @ 80% FTP
2min @ 50% FTP
1x 9min @ 50rpm, 80% FTP,
3min @ 65rpm, 65% FTP
3x 2min @ 50rpm, 80% FTP,
1min @ 50rpm, 80% FTP
3min @ 65% FTP
3x 1min 30sec @ 50rpm, 80% FTP,
1min 30sec @ 50rpm, 80% FTP
3min @ 65% FTP
3x 1min @ 50rpm, 80% FTP,
2min @ 50rpm, 80% FTP
3min from 50 to 30% FTP
Workout overview
Duration: 1h
Stress points: 55
Zone distribution
Z1: 9m
Z2: 13m
Z3: 38m
Z4: -
Z5: -
Z6: -
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 2.
———
MAIN SET:
-Perform 4x9 minutes @40-60 RPM @Zone 3 with 5 minutes @Zone 2 between.
-1st 9 minutes - All seated.
-2nd 9 minutes - 2 minutes seated, 1 minute standing
-3rd 9 minutes - Alternate between 1:30 sitting, 1:30 standing.
-4th 9 minutes - 1 minute seated, 2 minutes standing.
———
COOL DOWN:
-3 minutes easy.
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