Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
---|---|---|---|---|---|---|---|
9:00 | 16:30 | 5:30 |
Warm Up(13:00) | |
Flat Road | 4:06 |
4 spin-ups | 1:57 |
Z3 to Z5 build | 2:58 |
Set 1(5:00) | |
Zone 3 | 0:45 |
Zone 5 | 0:15 |
Repeat 5X | |
Zone 1 | 3:00 |
Set 2(5:00) | |
Zone 3 | 0:45 |
Zone 5 | 0:15 |
Repeat 5X | |
Zone 1 | 3:00 |
Set 3(6:00) | |
Zone 3 | 0:45 |
Zone 5 | 0:15 |
Repeat 6X | |
Zone 1 | 3:00 |
Set 4(6:00) | |
Zone 3 | 0:45 |
Zone 5 | 0:15 |
Repeat 6X | |
Cool Down(1:00) |