Workout overview

Duration: 1h

Stress points: 74

Zone distribution

Z1: 21m

Z2: 6m

Z3: 2m

Z4: 22m

Z5: 8m

Z6: 2m

34%
10%
3%
37%
13%
3%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-4 x (5 mins @Threshold, 2 mins @VO2 Max, 2 mins recovery).
-For the first 5 mins, keep the cadence comfortable, then ramp it up +10 RPM for the 2 mins portion!
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

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