workout 12-18-11

	A	B	C	D	E	G
1	WORKOUT 1/11
2	Purpose: Aerobic endurance, pedalling skills, coupled with zone 3 neuromuscular efforts.
3
4
5	275			<-----ENTER YOUR WATTAGE HERE
6	275
7
8	(in min)					ELAPSED
9	TIME	%	Watts	DESCRIPTION	SETS	TIME
10	10	55	151	Warm-up		10
11	1' x 3 ea		N/A	Single Legged drills		16
12	ENDURANCE
13	20	65	179	100+ RPM		36
14	20	70	193	100+ RPM		56
15	5	80	220	80-100 RPM		61
16	3	55	151	Recovery		64
17	5	80	220	80-100 RPM		69
18	3	55	151	Recovery		72
19	5	80	220	80-100 RPM		77
20	3	55	151	Recovery		80
21	20	75	206	100+ RPM		100
22	10	55	151	Cool down		110