Workout overview

Duration: 1h

Stress points: 84

Zone distribution

Z1: 27m

Z2: 18m

Z3: -

Z4: -

Z5: -

Z6: 15m

45%
30%
0%
0%
0%
25%

Author: Sherman Cravens

WU: 15 Minutes working into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1-minute fast pedals in warm-up to prepare your legs for the workout.
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MS: 1: Micro Bursts! Make these hurt!!! Do 3 x 10-minute Micro-Burst Intervals. A 'Burst' is 15 seconds ON followed by 15 seconds OFF. The ON portion is 150% of threshold power or if using HR, go to Threshold HR. The OFF portion is 50% of threshold power or if using HR, just pedal easy for 15 seconds. Repeat this pattern continually for 10 minutes. Spin easy for 5 minutes between intervals.
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CD: 10 Minutes of easy spinning

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