| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 12:01 | 36:00 |
Warm Up(11:02) | |
| Flat Road | 3:33 |
| 4 spin-ups | 2:01 |
| Z2 to Z3 build | 3:00 |
Main Set | |
| Zone 3 | 10:00 |
| Zone 2 | 4:01 |
| Zone 3 | 8:00 |
| Zone 2 | 3:59 |
| Zone 3 | 8:00 |
| Zone 2 | 4:01 |
| Zone 3 | 10:00 |
Cool Down(0:57) | |
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