30sec @ 50% FTP
4min @ 75% FTP
Duration: 1h 2m 30s
Stress points: 101
Author: S.Gaffney (GC Coaching)
-Start with 10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 3 minutes active recovery to ready the legs, and finally 2 minutes free ride to ready the mind.
MAY THE FORCE BE WITH YOU
-This is a strength workout to improve the "snap" in your legs and overall brute power.
-We will be doing 10x 15 second sprints @FULL GAS @110+ RPM with 4 minutes @Endurance between each.
-Imagine you are trying to rip off your handlebars and snap your chain with each effort!
-5 minutes cool-down then stretch!