Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 14m

Z2: 9m

Z3: 32m

Z4: -

Z5: 6m

Z6: -

23%
14%
53%
0%
10%
0%

TEMPO / VO2MAX #1
After first completing some Endurance, perform a steady tempo effort, leading into Vo2 Max intervals.
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WU:
10 Min increasing power through Power Zone 1 and 2. Include 3 x 30 Sec high cadence / low power efforts during warm up period.
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MS1:
30 Min Tempo effort
TARGET: Power Zone 3
CADENCE: 90-100rpm.
TERRAIN: Flat / Rolling
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MS3:
3 x 2 Min Vo2 Max
TARGET: Power Zone 5
CADENCE: 90-100rpm.
RECOVERY: 2min

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  • Day 5 - 40/20's into FTP #1

    55m | 60 SP

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    1h 10m | 79 SP

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