| Z1 | Z2 | Z3 | SS | Z4 | Z5 | Z6 | Z7 |
|---|---|---|---|---|---|---|---|
| 19:39 | 26:59 |
Warm Up(12:15) | |
| Flat Road | 4:21 |
| Several Spinnups | 3:14 |
| Z2 to Z3 build | 3:00 |
Main Set | |
| Zone 2 | 3:49 |
| Zone 3 | 4:38 |
| Zone 2 | 3:18 |
| Zone 3 | 4:29 |
| Zone 2 | 3:19 |
| Zone 3 | 4:55 |
| Zone 2 | 2:58 |
| Zone 3 | 3:50 |
| Zone 2 | 3:02 |
| Zone 3 | 5:00 |
| Zone 2 | 3:13 |
| Zone 3 | 4:07 |
Cool Down(1:07) | |
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