Various steady states and 20-40 second efforts


2019/02/05





























  1. Ramp up in 4 steps




    1.  


      3 min @ 183-216 W
      Recovery Miles-Foundation Miles


    2.  


      3 min @ 216-250 W
      Foundation Miles


    3.  


      3 min @ 250-283 W
      Foundation Miles


    4.  


      3 min @ 283-316 W




  2. Repeat 6 times




    1. Active


      40 sec @ 433-599 W
      Power Intervals


    2. Recovery


      20 sec @ 100-167 W




  3. Recovery


    3 min @ 167-200 W
    Recovery Miles-Foundation Miles


  4. Active


    5 min @ 300-326 W
    Tempo-Steady State


  5. Recovery


    3 min @ 167-200 W
    Recovery Miles-Foundation Miles


  6. Repeat 6 times




    1. Active


      30 sec @ 433-599 W
      Power Intervals


    2. Recovery


      30 sec @ 100-167 W




  7. Recovery


    3 min @ 167-200 W
    Recovery Miles-Foundation Miles


  8. Active


    5 min @ 300-326 W
    Tempo-Steady State


  9. Recovery


    3 min @ 167-200 W
    Recovery Miles-Foundation Miles


  10. Repeat 6 times




    1. Active


      20 sec @ 433-599 W
      Power Intervals


    2. Recovery


      40 sec @ 100-167 W




  11. Cool Down


    10 min @ 150-216 W
    Recovery Miles-Foundation Miles







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