Workout overview
Duration: 2h
Stress points: 152
Zone distribution
Z1: 44m
Z2: 8m
Z3: 16m
Z4: 50m
Z5: -
Z6: 3m
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-13 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
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MAIN SET 1:
-Sprints and sustains. We start off with 4x (15 seconds @200% FTP + 5 minutes steady @FTP). Each subsequent rep we lose a sprint, but we gain a minute @FTP :-)
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MAIN SET 2:
-2x (4x (3 minutes @95% FTP + 2 minutes @85% FTP)).
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COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone