| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 16:04 | 29:57 |
Warm Up(13:01) | |
| Flat Road | 3:31 |
| 5 spin-ups | 2:30 |
| Z2 to Z3 build | 3:59 |
Main Set | |
| Zone 3 | 7:00 |
| Zone 2 | 4:01 |
| Zone 3 | 6:59 |
| Zone 2 | 4:02 |
| Zone 3 | 4:59 |
| Zone 2 | 3:00 |
| Zone 3 | 4:59 |
| Zone 2 | 3:01 |
| Zone 3 | 2:59 |
| Zone 2 | 2:00 |
| Zone 3 | 3:01 |
Cool Down(0:58) | |
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