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1. Seated Accelerations (RPM) - Strength Reps - Set 1

15min @ 40% FTP
6x 30sec @ 200% FTP,
3min @ 55% FTP
9min @ 40% FTP
15min @ 40% FTP6x 30sec @ 200% FTP,
3min @ 55% FTP9min @ 40% FTP
Workout overview

Duration: 45m

Stress points: 60

Zone distribution

Z1: 42m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: 3m

93%
0%
0%
0%
0%
7%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to develop muscular strength

15 min warm-up

6x Seated Accelerations from almost standstill in your biggest gear. All out effort until you hit around 90 RPM. Zones not relevant during this session, workout guide power is an approximation

10 min cool-down

Stay seated throughout.

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CycleOps TT Challenge

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  • 2. TT - Strength Reps - Set 1

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  • 3. Seated Accelerations (RPM) - Strength Reps - Set 2

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  • 4. TT - Strength Reps - Set 2

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  • 5. Russian Steps - Speed Style!

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  • 8. Tabata - Set 1

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  • 9. Minute Intervals into "Sweetspot" Set 2

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  • 10. Tabata - Set 2

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  • 11. Minute Intervals into "Sweetspot" Set 3

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  • 12. Tabata - Set 3

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