Workout overview

Duration: 55m

Stress points: 57

Zone distribution

Z1: 42m

Z2: -

Z3: -

Z4: 10m

Z5: -

Z6: 3m

76%
0%
0%
18%
0%
5%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time - such as prologue of short time trial)

20 min WU

3x 1 minute explosive efforts, sustaining the maximum possible for each minute, RPM will be equal to or slightly above your last FTP test and take 3 minutes of easy spinning to recover, with a further 3 minutes after the third interval

10 minutes at 93% of FTP, again RPM needs to be equal to or higher than your average from last FTP test

10 min CD

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  • 12. Tabata - Set 3

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

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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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  • 6. Tabata - Speed Style - Short

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    55m | 57 SP

  • 8. Tabata - Set 1

    34m | 45 SP

  • 9. Minute Intervals into "Sweetspot" Set 2

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