Workout overview

Duration: 1h 2m

Stress points: 48

Zone distribution

Z1: 30m

Z2: 9m

Z3: 20m

Z4: 3m

Z5: -

Z6: -

48%
15%
32%
5%
0%
0%

PURE STRENGTH #1
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WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
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MS1:
3 x 30 Sec Pure Strength (PS) High Power / Low Cadence Intervals.Remain seated for PS efforts
TARGET: Power Zone 4
CADENCE: 50rpm
RECOVERY: 5 Min
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Once PS intervals are completed, perform 10min Tempo including 3 x 10 Sec max sprints from close to race speed.
3 Min recovery between sprints.
TARGET: Maximal effort
CADENCE: 100+rpm

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