| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 13:20 | 33:40 |
Warm Up(12:00) | |
| Flat Road | 4:02 |
| Several Spinnups | 3:56 |
| Z2 to Z3 build | 2:00 |
Main Set | |
| Zone 3 | 5:45 |
| Zone 2 | 3:07 |
| Zone 3 | 5:56 |
| Zone 2 | 3:03 |
| Zone 3 | 5:19 |
| Zone 2 | 1:00 |
| Zone 3 | 4:37 |
| Zone 2 | 3:06 |
| Zone 3 | 5:47 |
| Zone 2 | 3:04 |
| Zone 3 | 6:16 |
Cool Down(1:00) | |
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