| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 15:20 | 15:15 | 15:21 |
Warm Up(12:51) | |
| Flat Road | 4:26 |
| Z2 to Z4 build | 3:00 |
Set 1(5:59) | |
| Zone 3 | 2:59 |
| Zone 4 | 3:00 |
| Zone 1 | 3:08 |
Set 2(6:09) | |
| Zone 3 | 3:09 |
| Zone 4 | 3:00 |
| Zone 1 | 3:03 |
Set 3(6:08) | |
| Zone 3 | 2:58 |
| Zone 4 | 3:10 |
| Zone 1 | 3:11 |
Set 4(6:07) | |
| Zone 3 | 3:01 |
| Zone 4 | 3:06 |
| Zone 1 | 3:00 |
Set 5(3:08) | |
| Zone 3 | 3:08 |
| Zone 1 | 2:58 |
Set 6(3:05) | |
| Zone 4 | 3:05 |
Cool Down(1:13) | |
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