| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 18:01 | 30:00 |
Warm Up(11:01) | |
| Flat Road | 5:18 |
| 3 spin-ups | 1:21 |
| Z2 to Z3 build | 2:00 |
Main Set | |
| Zone 3 | 4:01 |
| Zone 2 | 2:59 |
| Zone 3 | 4:00 |
| Zone 2 | 3:01 |
| Zone 3 | 4:59 |
| Zone 2 | 4:00 |
| Zone 3 | 4:59 |
| Zone 2 | 3:02 |
| Zone 3 | 5:59 |
| Zone 2 | 4:59 |
| Zone 3 | 6:02 |
Cool Down(0:58) | |
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