| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 20:00 | 25:16 |
Warm Up(13:22) | |
| Flat Road | 4:42 |
| Several Spinnups | 3:48 |
| Z2 to Z3 build | 3:00 |
Main Set | |
| Zone 2 | 3:03 |
| Zone 3 | 5:02 |
| Zone 2 | 3:12 |
| Zone 3 | 3:58 |
| Zone 2 | 3:35 |
| Zone 3 | 2:54 |
| Zone 2 | 4:03 |
| Zone 3 | 4:20 |
| Zone 2 | 3:13 |
| Zone 3 | 3:41 |
| Zone 2 | 2:54 |
| Zone 3 | 5:21 |
Cool Down(1:22) | |
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