Workout overview

Duration: 1h 49m 40s

Stress points: 124

Zone distribution

Z1: 46m

Z2: 47m

Z3: 2m

Z4: 1m

Z5: -

Z6: 14m

42%
43%
2%
1%
0%
13%

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.

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