Workout overview

Duration: 1h 52m

Stress points: 151

Zone distribution

Z1: 41m

Z2: 8m

Z3: 40m

Z4: -

Z5: -

Z6: 22m

37%
7%
36%
0%
0%
20%

Author: Derek Rush

2 x 20 30/30 Strength Reps @ 140%. Target cadence for these is 70-75 rpm. All movement from the hips down; push with the glutes, pull with the hammies. Concentrate on smooth pedaling form. Stay seated and grind it out. After a short break, we move on to 8 consecutive sets of 5 minute Tempo Zone Waves, each ramp culminating with a 15 second out-of-saddle effort at 175%. Again, maintain a controlled cadence, focusing on smooth transitions from seated to standing and back again. This one will hurt!

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