Virtual Pedal Hard Class - March 22

 

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Workout Description

The workout consists of ST (strength) TEMPO intervals where we spend some extended time with lower rpm to simulate climbing load on the muscles followed by pushes - 20% over threshold at lower rpm to simulate steeper grades. Very little recovery so keep in suggested ranges and take advantage of 30" reprieves during the strength pushes. Fun and challenging workout.

QUICK TIP: Add 30' of Z1-2 riding before and following the session to stretch out workout to 2hrs. Keep the riding apart from our hour together at a comfortable- steady perceived exertion.

Workout Details

  1. WU

    5 min @ Z1, Lazy start - get legs rolling

    1. WU

      10 min @ Z2, 90-100 rpm

    2. ST TEMPO

      5 min @ Z3, 75-85 rpm

    3. Repeat 5 times

      1. ST Pushes

        30 sec @ Z5, 70-80 rpm

      2. REC

        30 sec @ Z1

    4. ST TEMPO

      5 min @ Z3, 75-85 rpm

    5. Repeat 5 times

      1. ST Pushes

        30 sec @ Z5, 70-80 rpm

      2. REC

        30 sec @ Z1

    6. ST TEMPO

      5 min @ Z3, 75-85 rpm

    7. Repeat 5 times

      1. ST Pushes

        30 sec @ Z5, 70-80 rpm

      2. REC

        30 sec @ Z1

    8. ST TEMPO

      5 min @ Z3, 75-85 rpm

    9. Repeat 5 times

      1. ST Pushes

        30 sec @ Z5, 70-80 rpm

      2. REC

        30 sec @ Z1

    10. CD

      5 min @ Z1

Glossary of Terms:

WU= warm up
REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)
ST= strength
CD= cooldown
PU= pick-up
AT= above TH (threshold)
Z6= VO2 Max power +

new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

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