| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 | 
|---|---|---|---|---|---|---|---|
| 11:00 | 36:00 | 
Warm Up(12:00) | |
| Flat Road | 4:00 | 
| Several Spinnups | 3:02 | 
| Z2 to Z3 build | 3:00 | 
Main Set | |
| Zone 3 | 8:00 | 
| Zone 2 | 3:00 | 
| Zone 3 | 10:00 | 
| Zone 2 | 4:00 | 
| Zone 3 | 10:00 | 
| Zone 2 | 4:00 | 
| Zone 3 | 8:00 | 
Cool Down(1:00) | |
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