| A | B | C | D | G | |
|---|---|---|---|---|---|
1 | WORKOUT 1/11 | ||||
2 | Purpose: Aerobic endurance, pedalling skills, coupled with zone 3 neuromuscular efforts. | ||||
3 | |||||
4 | |||||
5 | 200 | ||||
6 | |||||
7 | |||||
8 | (in min) | ELAPSED | |||
9 | TIME | % | Watts | DESCRIPTION | TIME |
10 | 10 | 55 | 110 | Warm-up | 10 |
11 | 1' x 3 ea | N/A | Single Legged drills | 16 | |
12 | ENDURANCE | ||||
13 | 10 | 65 | 130 | 100+ RPM | 26 |
14 | 20 | 75 | 150 | 100+ RPM | 46 |
15 | 5 | 90 | 180 | 80-100 RPM | 51 |
16 | 3 | 55 | 110 | Recovery | 54 |
17 | 5 | 90 | 180 | 80-100 RPM | 59 |
18 | 3 | 55 | 110 | Recovery | 62 |
19 | 5 | 90 | 180 | 80-100 RPM | 67 |
20 | 3 | 55 | 110 | Recovery | 70 |
21 | 10 | 85 | 170 | 100+ RPM | 80 |
22 | 4 | TABATA - OPTIONAL | 84 | ||
23 | 10 | 55 | 110 | Cool down | 94 |
24 | |||||