30sec @ 50% FTP
Stress points: 74
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
-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
-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!
-10 minutes gradually reducing from Endurance zone to Active Recovery zone