Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
---|---|---|---|---|---|---|---|
7:00 | 15:00 | 12:00 | 12:00 |
Warm Up(13:00) | |
Flat Road | 3:49 |
Several Spinnups | 5:05 |
Z2 to Z4 build | 2:30 |
Set 1(7:00) | |
Zone 3 | 3:00 |
Sweet Spot | 2:00 |
Zone 4 | 2:00 |
Zone 1 | 1:00 |
Set 2(7:00) | |
Zone 3 | 3:00 |
Sweet Spot | 2:00 |
Zone 4 | 2:00 |
Zone 1 | 1:00 |
Set 3(7:00) | |
Zone 3 | 3:00 |
Sweet Spot | 2:00 |
Zone 4 | 2:00 |
Zone 1 | 3:00 |
Set 4(6:00) | |
Zone 3 | 2:00 |
Sweet Spot | 2:00 |
Zone 4 | 2:00 |
Zone 1 | 1:00 |
Set 5(6:00) | |
Zone 3 | 2:00 |
Sweet Spot | 2:00 |
Zone 4 | 2:00 |
Zone 1 | 1:00 |
Set 6(6:00) | |
Zone 3 | 2:00 |
Sweet Spot | 2:00 |
Zone 4 | 2:00 |
Cool Down(1:00) |