| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 17:04 | 29:57 |
Warm Up(12:00) | |
| Flat Road | 4:15 |
| 4 spin-ups | 2:00 |
| Z2 to Z3 build | 2:59 |
Main Set | |
| Zone 3 | 4:00 |
| Zone 2 | 3:00 |
| Zone 3 | 5:01 |
| Zone 2 | 3:00 |
| Zone 3 | 5:59 |
| Zone 2 | 4:01 |
| Zone 3 | 6:00 |
| Zone 2 | 3:59 |
| Zone 3 | 5:01 |
| Zone 2 | 3:04 |
| Zone 3 | 3:56 |
Cool Down(0:59) | |
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