Workout overview
Duration: 1h
Stress points: 78
Zone distribution
Z1: 27m
Z2: 18m
Z3: -
Z4: -
Z5: -
Z6: 15m
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