Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
---|---|---|---|---|---|---|---|
7:00 | 20:00 | 4:00 |
Warm Up(13:00) | |
Flat Road | 4:07 |
Several Spinnups | 4:18 |
Z3 to Z6 build | 3:00 |
Set 1(4:00) | |
Zone 6 | 0:30 |
Zone 3 | 3:30 |
Zone 1 | 1:00 |
Set 2(4:00) | |
Zone 6 | 0:30 |
Zone 3 | 3:30 |
Zone 1 | 1:00 |
Set 3(4:00) | |
Zone 6 | 0:30 |
Zone 3 | 3:00 |
Zone 6 | 0:30 |
Zone 1 | 3:00 |
Set 4(4:00) | |
Zone 6 | 0:30 |
Zone 3 | 3:30 |
Zone 1 | 1:00 |
Set 5(4:00) | |
Zone 6 | 0:30 |
Zone 3 | 3:30 |
Zone 1 | 1:00 |
Set 6(4:00) | |
Zone 6 | 0:30 |
Zone 3 | 3:00 |
Zone 6 | 0:30 |
Cool Down(1:00) |