Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
---|---|---|---|---|---|---|---|
8:31 | 4:59 | 7:00 | 7:02 | 3:28 |
Warm Up(13:00) | |
Flat Road | 3:00 |
Several Spinnups | 4:00 |
Z2 to Z6 build | 4:00 |
Set 1(4:00) | |
Zone 4 | 4:00 |
Zone 1 | 1:00 |
Set 2(7:01) | |
Zone 5 | 1:00 |
Zone 2 | 1:00 |
Zone 5 | 1:00 |
Zone 2 | 1:00 |
Zone 5 | 1:00 |
Zone 2 | 1:00 |
Zone 5 | 1:01 |
Zone 1 | 1:00 |
Set 3(3:31) | |
Zone 6 | 0:30 |
Zone 1 | 0:31 |
Zone 6 | 0:30 |
Zone 1 | 0:30 |
Zone 6 | 0:30 |
Zone 1 | 0:30 |
Zone 6 | 0:30 |
Zone 1 | 2:00 |
Set 4(3:00) | |
Zone 4 | 3:00 |
Zone 1 | 1:00 |
Set 5(5:00) | |
Zone 5 | 1:00 |
Zone 2 | 0:59 |
Zone 5 | 1:02 |
Zone 2 | 1:00 |
Zone 5 | 0:59 |
Zone 1 | 1:00 |
Set 6(2:28) | |
Zone 6 | 0:29 |
Zone 1 | 0:30 |
Zone 6 | 0:29 |
Zone 1 | 0:30 |
Zone 6 | 0:30 |
Cool Down(1:00) |