Workout overview

Duration: 57m 20s

Stress points: 57

Zone distribution

Z1: 24m

Z2: 9m

Z3: 20m

Z4: -

Z5: -

Z6: 4m

42%
16%
35%
0%
0%
7%

TEMPO INTO SPRINTS #1
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WU:
10-15 Min increasing power through Power Zone 1 and 2. Include 3 x 6 Sec high cadence / low power sprints during warm up period.
-----
MS1:
10 Min Tempo interval leading into maximal sprints
TARGET: Power Zone 3
CADENCE: 90-100rpm

Immediately 10 Min Tempo is completed, perform the following sprint efforts
60 Sec On / 60 Sec recovery
30 Sec On / 30 Sec recovery
15 Sec On / 45 Sec recovery
10 Sec Max
CADENCE: 100+rpm

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