Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
---|---|---|---|---|---|---|---|
3:58 | 23:59 | 16:04 | 3:00 |
Warm Up(12:01) | |
Flat Road | 4:02 |
4 spin-ups | 1:55 |
Z2 to Z5 build | 3:57 |
Set 1(17:01) | |
Zone 3 | 2:59 |
Zone 4 | 4:01 |
Zone 3 | 3:01 |
Zone 4 | 4:00 |
Zone 3 | 3:00 |
Zone 1 | 1:58 |
Set 2(9:01) | |
Zone 3 | 2:02 |
Zone 5 | 1:00 |
Zone 3 | 1:59 |
Zone 5 | 1:00 |
Zone 3 | 2:00 |
Zone 5 | 1:00 |
Zone 1 | 2:00 |
Set 3(17:01) | |
Zone 3 | 2:59 |
Zone 4 | 4:01 |
Zone 3 | 3:01 |
Zone 4 | 4:02 |
Zone 3 | 2:58 |
Cool Down(0:58) |