Virtual Pedal Hard Class - March 30

 

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Workout Description

A continuation of the threshold foundation series. Heads up the intensity between the ST intervals has increased to further progress the load. This workout consists of short intervals at threshold watts with lower rpm for a total of 18' exposure at threshold. Pedal Hard titles these STrength intervals. The lower rpm works muscular strength and because interval periods are short, the theory is that onset of increased blood lactate would also lag. Change from lower rpm to higher rpm challenges motoric system and moves out lactate accumulated for recovery and preparation of consecutive efforts.

Workout Details

  1. WU

    3 min @ Z1, Rolling legs over by feel to get going

  2. END

    7 min @ Z2, Build rpm into upper 80s to low 90s

  3. MED

    5 min @ Z2, 85 to low 90s rpm

  4. Repeat 6 times

    1. ST

      1:30 @ Z4, 70-85 rpm

    2. REC

      1:30 @ Z2, 90-105 rpm

  5. REC

    4 min @ Z1, Your choice rpm 80+

  6. Repeat 6 times

    1. ST

      1:30 @ Z4, 70-85 rpm

    2. REC

      1:30 @ Z2, 90-105 rpm

  7. MED

    6 min @ Z2, 85-95 rpm

  8. CD

    5 min @ Z1, 80-95 rpm

new to our virtual training?

Check out this great article to help you get started!

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