| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 10:04 | 35:56 |
Warm Up(13:01) | |
| Flat Road | 3:18 |
| 5 spin-ups | 2:41 |
| Z2 to Z3 build | 4:00 |
Main Set | |
| Zone 3 | 8:00 |
| Zone 2 | 2:01 |
| Zone 3 | 5:58 |
| Zone 2 | 2:00 |
| Zone 3 | 4:00 |
| Zone 2 | 2:02 |
| Zone 3 | 7:58 |
| Zone 2 | 2:01 |
| Zone 3 | 6:00 |
| Zone 2 | 2:00 |
| Zone 3 | 4:00 |
Cool Down(0:59) | |
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