Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 9m

Z2: 13m

Z3: 38m

Z4: -

Z5: -

Z6: -

15%
22%
63%
0%
0%
0%

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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