Virtual Pedal Hard Class - March 23

 

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Workout Description

Easy warm up into a 40min steady state effort. Idea here is to flush out the legs, no real hard efforts.

QUICK TIP: Add 30' of Z1-2 riding before and following the session to stretch out workout to 2hrs. Keep the riding apart from our hour together at a comfortable- steady perceived exertion.

Workout Details

  1. WU

    5 min @ 120 W
    Z1

  2. WU

    5 min @ 165 W
    Z1
    88-95 rpm

  3. Repeat 6 times

    1. END

      3 min @ 195 W
      Z2
      85-90 rpm

    2. SS

      3 min @ 225 W
      Z2
      98-110 rpm

    3. END

      2 min @ 180 W
      Z2
      90-95 rpm

  4. CD

    2 min @ 120 W
    Z1

Glossary of Terms

WU= warm up
REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)
ST= strength
CD= cooldown
PU= pick-up
AT= above TH (threshold)
Z6= VO2 Max power +

Download Training File

new to our virtual training?

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