5min from 30 to 50% FTP
5min @ 60% FTP
3min @ 75% FTP
2min @ 55% FTP
1x 10min @ 90% FTP,
5min @ 55% FTP
1x 10min @ 85% FTP,
5min @ 55% FTP
1x 10min @ 80% FTP,
5min @ 55% FTP
Workout overview
Duration: 1h
Stress points: 57
Zone distribution
Z1: 22m
Z2: 8m
Z3: 20m
Z4: 10m
Z5: -
Z6: -
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-13 minutes gradually progressing from Z1 (40%) to Z2 (75%).
-2 minutes easy.
———
MAIN SET:
-10 minutes Z4 (90%) at 100-110 RPM, 5 minutes easy.
-10 minutes Z3 (85%) at 90-100 RPM, 5 minutes easy.
-10 minutes Z3 (80%) at 80-90 RPM.
———
COOL DOWN:
-5 minutes easy.
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