Workout overview
Duration: 2h
Stress points: 130
Zone distribution
Z1: 23m
Z2: 1h 7m
Z3: 2m
Z4: 20m
Z5: -
Z6: 9m
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primer efforts.
-2 minutes easy.
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MAIN SET:
-10 minutes @FTP
-15 minutes recovery @Zone 2
-20 mins @Tempo w/ bursts @Zone 5
-15 minutes recovery @Zone 2
-5x 1 minute @Zone 5, 1 minute rest
-15 minutes recovery @Zone 2
-10 minutes @FTP
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COOL DOWN:
-5 minutes easy.