Workout overview

Duration: 1h 5m

Stress points: 63

Zone distribution

Z1: 34m

Z2: 6m

Z3: -

Z4: 20m

Z5: 5m

Z6: -

52%
10%
0%
31%
8%
0%

Start with a good warm up; 15 minutes progressing from Zone 1 into Zone 3, followed by 5 minutes easy spinning. The main session is 2 x 12 minutes, to be ridden as described below. Settle into a threshold pushing effort (same power from 'Session 4'), but after every 2 minutes ramp it up it for 30 seconds to a threshold pulling effort (Zone 5). Then back into pushing again. So, 2 mins steady-hard, then 30 seconds hard. Take 10 minutes easy spinning between the two sets. Warm down = 10 minutes easy Zone 1

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  • Session 5: Progressive Ramp

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  • Session 7: Threshold Pushing

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  • Session 8: Over Unders

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  • Session 9: Extended Over Unders

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