Workout overview

Duration: 2h

Stress points: 152

Zone distribution

Z1: 44m

Z2: 8m

Z3: 16m

Z4: 50m

Z5: -

Z6: 3m

36%
7%
13%
42%
0%
2%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
------
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 :-)
------
MAIN SET 2:
-2x (4x (3 minutes @95% FTP + 2 minutes @85% FTP)).
------
COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone

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