Workout overview
Duration: 57m 20s
Stress points: 57
Zone distribution
Z1: 24m
Z2: 9m
Z3: 20m
Z4: -
Z5: -
Z6: 4m
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.
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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