Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP: -9 minutes gradually progressing from Active Recovery zone to Endurance zone. -2 minutes easy ------ MAIN SET 1: -3 x (3:30 minutes @60-80% FTP (Z2/3) + 30 seconds BURST @130% FTP (Z6). -4 minutes easy between sets. ------ COOL DOWN: -5 minutes gradually reducing from Endurance zone to Active Recovery zone