30sec @ 65rpm, 50% FTP
2min @ 65rpm, 50% FTP
Duration: 2h 20m
Stress points: 144
Z3: 1h 5m
5x30s L 30s R single leg,
10x30s 110rpm 30s easy,
6x3mins big ring 60rpm 2mins easy,
15mins L3 steady 90rpm 5mins easy,
15mins L3 steady 85rpm 5mins easy,
15mins L3 steady 80rpm 5mins easy,
15mins L3 steady 75rpm 5mins easy,
this is set of 15mins steady stateat 85% FTP as an alternative of 2hours weekend ride.
It will first start with 10mins warm up and some single leg drill to practice your full pedal stroke, then 10 high cadence pre-set to bump up your heart rate and bring up your legs before the main set.