Garrowby -2 is a 3×12-minute segmented Sweet Spot workout. Each set consists of 4×3 minutes spent between 88-94% FTP.
Recoveries between each short repeat are 1 minute long, and recoveries between each set of repeats are 5 minutes long.
Working on muscle endurance can be a daunting task when interval durations reach the double digits.
By segmenting longer intervals into shorter stretches with short recoveries between them, nearly all of the same benefits are conveyed but without the same rise in bodily strain.
Use these segmented workouts when you're struggling with longer, continuous Sweet Spot intervals, when you're new to steady-state work like longer Sweet Spot efforts, or if you're rebounding from illness or injury.
Try to keep your cadence above 90rpm unless you're intentionally targeting lower-rpm cadences.