Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
---|---|---|---|---|---|---|---|
6:00 | 11:56 | 9:00 | 3:33 | 1:31 |
Warm Up(12:03) | |
Flat Road | 3:30 |
5 spin-ups | 1:52 |
Z3 to Z6 build | 3:00 |
Set 1(10:31) | |
Zone 3 | 4:59 |
Zone 4 | 4:00 |
Zone 5 | 1:01 |
Zone 6 | 0:31 |
Zone 1 | 2:59 |
Set 2(8:30) | |
Zone 3 | 3:59 |
Zone 4 | 3:00 |
Zone 5 | 1:00 |
Zone 6 | 0:31 |
Zone 1 | 3:01 |
Set 3(6:59) | |
Zone 3 | 2:58 |
Zone 4 | 2:00 |
Zone 5 | 1:32 |
Zone 6 | 0:29 |
Cool Down(0:57) |