Zwift workouts: ZF18 Direct Power Coaching Phase 1 » Week 2 » #04-DPC Leg Speed Set 1

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#04-DPC Leg Speed Set 1

5min from 25 to 75% FTP

5min @ 90rpm, 60% FTP

5min @ 85rpm, 50% FTP

5min @ 95rpm, 60% FTP

5min @ 85rpm, 50% FTP

5min @ 95rpm, 60% FTP

5min @ 85rpm, 50% FTP

5min @ 95rpm, 60% FTP

5min @ 85rpm, 50% FTP

5min @ 95rpm, 60% FTP

5min @ 85rpm, 50% FTP

5min from 50 to 25% FTP

Workout overview

Duration: 1h

Stress points: 30

Zone distribution

Z1: 34m

Z2: 27m

Z3: -

Z4: -

Z5: -

Z6: -

56%

44%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to increase your leg speed & increase your efficiency

5 min WU

5 min at a high rpm target. (rpm +20 on last average from FTP test) followed by 5 min easy spin. low rpm, low effort, this is about controlled cadence. Repeat until time to CD. Cadence Goals are a guide only

5 min CD

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

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#04-DPC Leg Speed Set 1

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