3min @ 65rpm, 65% FTP
1min @ 50rpm, 80% FTP
1min 30sec @ 50rpm, 80% FTP
2min @ 50rpm, 80% FTP
Stress points: 55
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-Perform 4x9 minutes @40-60 RPM @Tempo Zone with 5 minutes @Endurance Zone 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.
-3 minutes easy.