| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 14:58 | 32:02 |
Warm Up(12:01) | |
| Flat Road | 3:46 |
| 4 spin-ups | 2:29 |
| Z2 to Z3 build | 3:00 |
Main Set | |
| Zone 3 | 6:01 |
| Zone 2 | 2:59 |
| Zone 3 | 6:00 |
| Zone 2 | 2:59 |
| Zone 3 | 4:00 |
| Zone 2 | 3:01 |
| Zone 3 | 6:00 |
| Zone 2 | 3:00 |
| Zone 3 | 6:00 |
| Zone 2 | 2:59 |
| Zone 3 | 4:01 |
Cool Down(0:59) | |
Remove 1 second from timer
Add 1 second to timer
Remove 10 seconds from timer
Add 10 seconds to timer