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Workout Description
In this workout you are working on building a strong foundation with most of the work just under or touching your training threshold.
Workout Details
WU
3 min @ Z1
Lazy warm up building rpm towards upper 80s to lower 90s range
SS
7 min @ Z2
Upper 80s to low 90s rpm
3X 12' as following w/3' REC btwn each 12' effort
TEMPO
4 min @ Z3
Alternate 2' lower rpm 80-85/2' higher rpm 90-95
TH
2 min @ Z4
90+ rpm
TEMPO
4 min @ Z3
Alternate 2' lower rpm 80-85/2' higher rpm 90-95
TH
2 min @ Z4
90+ rpm
REC
3 min @ Z1
Your choice rpm - work on HR recovery
CD
5 min @ Z190-100 rpm
CD
3 min @ Z1
Final few minutes rider choice - lazy
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 +
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