Notes
15 Minute warmup, 4x15 second pickups with 10 seconds rest. 2 minutes easy. 4x6 minutes on rest of 2.5 minutes. 4x1 minute on 15 seconds rest. Warm down 10 minutes spinning easy.
Z2 (0:03:25, 130); Z3 (0:25:45, 145); Z4 (0:23:30, 163); Z5 (0:16:30, 174)