30sec @ 50% FTP
Duration: 1h 4m
Stress points: 60
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.
TIME UNDER TENSION
-This is a strength workout, but it will train your legs in a pedaling specific range of motion #win!
-We are doing 4 x 8 minutes seated @Tempo @55 RPM with a 5 minute "rest" @Endurance @85+ RPM.
-Focus on pedaling nice big circles here and repeat to yourself "push, scrape, pull" to engage all muscles involved in pedaling.
-5 minutes cool-down then stretch!