Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
---|---|---|---|---|---|---|---|
9:00 | 13:57 | 8:00 |
Warm Up(13:02) | |
Flat Road | 4:02 |
4 spin-ups | 2:07 |
Z3 to Z5 build | 3:00 |
Set 1(5:59) | |
Zone 3 | 2:00 |
Zone 5 | 2:00 |
Zone 3 | 1:59 |
Zone 1 | 3:01 |
Set 2(6:01) | |
Zone 3 | 1:59 |
Zone 5 | 2:00 |
Zone 3 | 2:02 |
Zone 1 | 3:01 |
Set 3(5:58) | |
Zone 3 | 1:57 |
Zone 5 | 2:01 |
Zone 3 | 2:00 |
Zone 1 | 2:58 |
Set 4(3:59) | |
Zone 3 | 2:00 |
Zone 5 | 1:59 |
Cool Down(1:01) |