rest 1min @ 75% FTP
Duration: 1h 24m
Stress points: 102
Author: Sherman Cravens
A little focus on 'sharpening the saw' today! Go for it. Intense and strong this evening!
Don't underestimate this one, 45 minutes at Sweet Spot is tough! Perfect for stoking the metabolism though!
WU: 15 minutes working into ENDURANCE Power (Power Z2, HR Z2, RPE 2). Complete 3 x 1-minute fast pedals in warm-up to prepare your legs for the workout.
MS1: 6 x 60 seconds at AC (Anaerobic Capacity) (Power Z6, HR undefined, RPE >7) and easy pedaling for 1 minute between each at ENDURANCE Power (Power Z2, HR Z2, RPE 2).
Then 3 minutes at ENDURANCE Power (Power Z2, HR Z2, RPE 2) before you begin your SST effort.
MS2: Do 45 minutes at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4).
CD: 10 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)