Virtual Pedal Hard Class - March 25

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Workout Description

Endurance based workout with rpm drills and AT pushes. Rpm is to work on pedaling coordination and motor skills at a power output that is productive for lower end - aerobic work. The ST touches and AT pushes help disrupt the state of steady work and allow some higher power work without too much stress.

Workout Details

1. WU

   5 min @ Z1, 85-95 rpm

2. END

   5 min @ Z2, 85-95 rpm
   Alternate 85 rpm/ 95 rpm every 2'

3. 6X Through the following

   1. END

      4 min @ Z2, 95-105 rpm

   2. ST Touch

      1 min @ Z3, 75-80 rpm

   3. AT Push

      30 sec @ Z6, 80-110 rpm
      Drive rpm up from 80 to 100+ by end of interval

   4. REC

      2 min @ 165 W
      Z1
      85-95 rpm

4. 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 +

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QUESTIONS?

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