Virtual Pedal Hard Class - March 24

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Workout Description

In this workout you are working on building a strong foundation with most of the work just under or touching your training threshold.

Workout Details

1. WU
   3 min @ Z1
   Lazy warm up building rpm towards upper 80s to lower 90s range
   SS
   7 min @ Z2
   Upper 80s to low 90s rpm

3X 12' as following w/3' REC btwn each 12' effort

1. TEMPO
   4 min @ Z3
   Alternate 2' lower rpm 80-85/2' higher rpm 90-95
   TH
   2 min @ Z4
   90+ rpm
   TEMPO
   4 min @ Z3
   Alternate 2' lower rpm 80-85/2' higher rpm 90-95
   TH
   2 min @ Z4
   90+ rpm
   REC
   3 min @ Z1
   Your choice rpm - work on HR recovery
   
   CD
   5 min @ Z190-100 rpm
   CD
   3 min @ Z1
   Final few minutes rider choice - lazy

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 +

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new to our virtual training?

Check out this great article to help you get started!

QUESTIONS?

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