Workouts for Saturday, March 09

Power Intervals 3x4, ramps, 3 x 4

1:24

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123.4 TSS

Workout Details:

1. 
   
   Warm up
   
   10 min @ 150-250 W
   Recovery Miles-Foundation Miles


2. 
   
   Repeat 3 times
   
   
   
   
   1. 
      
      Power Intervals
      
      4 min @ 383-433 W
      Power Intervals
   
   
   2. 
      
      Recovery
      
      4 min @ 100-167 W
   
   
   
   


3. 
   
   Ramp up in 3 steps
   
   
   
   
   1. 
      
       
      
      2 min @ 250-283 W
      Foundation Miles
   
   
   2. 
      
       
      
      2 min @ 300-316 W
      Tempo
   
   
   3. 
      
       
      
      2 min @ 333-366 W
      Steady State-Climbing Repeats
   
   
   
   


4. 
   
   Recovery
   
   1 min @ 167-200 W
   Recovery Miles-Foundation Miles


5. 
   
   Ramp down in 3 steps
   
   
   
   
   1. 
      
       
      
      2 min @ 333-366 W
      Steady State-Climbing Repeats
   
   
   2. 
      
       
      
      2 min @ 300-316 W
      Tempo
   
   
   3. 
      
       
      
      2 min @ 283-300 W
   
   
   
   


6. 
   
   Recovery
   
   3 min @ 167-200 W
   Recovery Miles-Foundation Miles


7. 
   
   Repeat 3 times
   
   
   
   
   1. 
      
      Power Intervals
      
      4 min @ 383-433 W
      Power Intervals
   
   
   2. 
      
      Recovery
      
      4 min @ 100-167 W
   
   
   
   


8. 
   
   Cool Down
   
   10 min @ 150-216 W