Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
---|---|---|---|---|---|---|---|
5:00 | 9:00 | 4:30 |
Warm Up(10:30) | |
Flat Road | 2:52 |
Several Spinnups | 3:05 |
Z3 to Z5 build | 3:00 |
Set 1(3:45) | |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 1 | 1:00 |
Set 2(3:00) | |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 1 | 3:00 |
Set 3(3:45) | |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 1 | 1:00 |
Set 4(3:00) | |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Zone 3 | 0:30 |
Zone 5 | 0:15 |
Cool Down(1:00) |