Workout overview
Duration: 1h 49m 40s
Stress points: 124
Zone distribution
Z1: 46m
Z2: 47m
Z3: 2m
Z4: 1m
Z5: -
Z6: 14m
Author: Derek Rush
The focus of this one is leg speed. Stay seated and wind out that cadence on each rep. We've got 3 sets of 20 micro bursts. Each rep is a short 10 seconds in length, set at 200%, and you want to be shooting for a cadence of 120+rpm. Soft pedal for 20 seconds between each. Follow this up with 45 minutes of endurance zone with 15 second bursts, seated or standing, your choice.