rest 30sec @ 50% FTP
Duration: 1h 5m
Stress points: 66
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.
DOWNRIGHT BITTER (SWEET SPOT)
-This is a 2 x 20 workout, BUT I want big changes in cadence and power at the halfway mark. So, we are going to be spinning like a hummingbird beats its wings, then trudging through the mud, only to finish spinning again. DON'T GET SLOPPY ON ME HERE!
-5 minutes cool-down then stretch!