| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 11:55 | 36:04 |
Warm Up(11:02) | |
| Flat Road | 3:45 |
| 5 spin-ups | 2:31 |
| Z2 to Z3 build | 1:59 |
Main Set | |
| Zone 3 | 8:00 |
| Zone 2 | 4:00 |
| Zone 3 | 10:00 |
| Zone 2 | 4:00 |
| Zone 3 | 10:03 |
| Zone 2 | 3:55 |
| Zone 3 | 8:01 |
Cool Down(0:59) | |
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