Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
---|---|---|---|---|---|---|---|
9:01 | 16:47 | 5:08 |
Warm Up(13:00) | |
Flat Road | 4:17 |
4 spin-ups | 2:03 |
Z3 to Z6 build | 3:00 |
Set 1(5:00) | |
Zone 4 | 0:50 |
Zone 6 | 0:10 |
Repeat 5X | |
Zone 1 | 3:00 |
Set 2(5:01) | |
Zone 4 | 0:45 |
Zone 6 | 0:15 |
Repeat 5X | |
Zone 1 | 3:00 |
Set 3(5:59) | |
Zone 4 | 0:45 |
Zone 6 | 0:15 |
Repeat 6X | |
Zone 1 | 3:01 |
Set 4(5:55) | |
Zone 4 | 0:45 |
Zone 6 | 0:15 |
Repeat 6X | |
Cool Down(1:04) |