| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 18:31 | 27:12 |
Warm Up(13:14) | |
| Flat Road | 3:51 |
| Several Spinnups | 4:47 |
| Z2 to Z3 build | 3:00 |
Main Set | |
| Zone 3 | 3:58 |
| Zone 2 | 4:06 |
| Zone 3 | 3:35 |
| Zone 2 | 4:04 |
| Zone 3 | 5:24 |
| Zone 2 | 3:18 |
| Zone 3 | 4:57 |
| Zone 2 | 3:35 |
| Zone 3 | 5:35 |
| Zone 2 | 3:28 |
| Zone 3 | 3:43 |
Cool Down(1:03) | |
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