Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
---|---|---|---|---|---|---|---|
8:00 | 4:00 | 15:00 | 5:00 |
Warm Up(12:00) | |
Flat Road | 3:20 |
Several Spinnups | 3:37 |
Z2 to Z5 build | 3:30 |
Set 1(5:00) | |
Zone 4 | 5:00 |
Zone 1 | 2:00 |
Set 2(4:30) | |
Zone 5 | 0:30 |
Zone 2 | 0:30 |
Zone 5 | 0:30 |
Zone 2 | 0:30 |
Zone 5 | 0:30 |
Zone 2 | 0:30 |
Zone 5 | 0:30 |
Zone 2 | 0:30 |
Zone 5 | 0:30 |
Zone 1 | 2:00 |
Set 3(5:00) | |
Zone 4 | 5:00 |
Zone 1 | 2:00 |
Set 4(4:30) | |
Zone 5 | 0:30 |
Zone 2 | 0:30 |
Zone 5 | 0:30 |
Zone 2 | 0:30 |
Zone 5 | 0:30 |
Zone 2 | 0:30 |
Zone 5 | 0:30 |
Zone 2 | 0:30 |
Zone 5 | 0:30 |
Zone 1 | 2:00 |
Set 5(5:00) | |
Zone 4 | 5:00 |
Cool Down(1:00) |