Workout
This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!
rampUp
Intensity: 50percentage to 95percentage
10 minute warm-up, gradually increasing effort to just below threshold.
active
Intensity: 98percentage
First threshold block. Focus on a smooth, steady cadence.
recovery
Intensity: 55percentage
active
Intensity: 98percentage
Second threshold block. Try some cadence variations, e.g., 1 min @ 80rpm, 1 min @ 100rpm.
recovery
Intensity: 55percentage
Recover before the final sprints.
Repeat 4 times
active
Intensity: 135percentage
Longer sprint!
recovery
Intensity: 50percentage
cooldown
Intensity: 45percentage
5 minute cool down, spin the legs out.
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