Workout overview

Duration: 1h 10m

Stress points: 68

Zone distribution

Z1: 50m

Z2: -

Z3: -

Z4: 19m

Z5: -

Z6: 1m

71%
0%
0%
28%
0%
1%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to develop muscular strength

15 min warm-up

5 min RPM <70, 90% FTP with a 10 second seated sprint at the end of each interval, 5 min easy spin, repeat until CD :)

15 min cool-down

Stay seated throughout

Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/

Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)

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  • 12. Tabata - Set 3

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

    45m | 60 SP

  • 2. TT - Strength Reps - Set 1

    1h | 48 SP

  • 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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  • 6. Tabata - Speed Style - Short

    40m | 19 SP

  • 7. Minute Intervals into "Sweetspot" Set 1

    55m | 57 SP

  • 8. Tabata - Set 1

    34m | 45 SP

  • 9. Minute Intervals into "Sweetspot" Set 2

    1h | 65 SP

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