 
     
  | Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 | 
|---|---|---|---|---|---|---|---|
| 16:58 | 30:01 | 
| Warm Up(12:02) | |
| Flat Road | 4:01 | 
| 3 spin-ups | 1:18 | 
| Z2 to Z3 build | 3:59 | 
| Main Set | |
| Zone 3 | 7:01 | 
| Zone 2 | 3:59 | 
| Zone 3 | 5:00 | 
| Zone 2 | 3:01 | 
| Zone 3 | 2:59 | 
| Zone 2 | 3:00 | 
| Zone 3 | 7:01 | 
| Zone 2 | 3:58 | 
| Zone 3 | 5:01 | 
| Zone 2 | 3:00 | 
| Zone 3 | 2:59 | 
| Cool Down(0:59) | |
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