Workout overview

Duration: 2h

Stress points: 118

Zone distribution

Z1: 50m

Z2: 44m

Z3: 2m

Z4: 16m

Z5: 2m

Z6: 8m

41%
36%
2%
13%
1%
6%

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
———
MAIN SET:
-4x12 minutes (4 minutes @Zone 4 @90-100 RPM, 8 minutes @Zone 3 @80-90 RPM)
-5 minutes easy @70-80 RPM.
-Then, 3x (5x30 seconds @Zone 6 + 30 seconds @Zone 2.
-5 mins rest between each sets.
———
COOL DOWN:
-7 minutes easy.

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