Workout overview

Duration: 58m

Stress points: 63

Zone distribution

Z1: 16m

Z2: 18m

Z3: -

Z4: 10m

Z5: 14m

Z6: -

27%
32%
0%
17%
24%
0%

Author: Ian Murray - Evil Elf Racing

This ride is designed to teach the body how to deal with surges and counterattacks in a race. The five-minute period represents a hard surge or chase to close a gap. The one-minute period represents a hard counterattack.

Warm-up 10 minutes. Insert 3 x 30 seconds of high cadence (100rpm +) on 60 seconds recovery.
Main set
4 x:
5 minutes hard
2 minutes easy
1 minute hard (get out of the saddle and accelerate)
2 minutes easy
Ride easy for the remainder of the ride to cool down.

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