Workout
This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!
warmup
Intensity: 55percentage
3 mins warm up
active
Intensity: 95percentage
2 mins threshold
active
Intensity: 110percentage
1 min above threshold
recovery
Intensity: 50percentage
2 mins easy spin
active
Intensity: 90percentage
4 mins at tempo (7/10) 80-100rpm
active
Intensity: 90percentage
1 min at tempo (7/10) 110+rpm
active
Intensity: 90percentage
4 mins at tempo (7/10) 80-100rpm
active
Intensity: 90percentage
1 min at tempo (7/10) 110+rpm
active
Intensity: 90percentage
4 mins at tempo (7/10) 80-100rpm
active
Intensity: 115percentage
3 min at above threshold (9/10) 80-100rpm
active
Intensity: 150percentage
1 min Max! 110rpm+
recovery
Intensity: 50percentage
5 min easy spin
active
Intensity: 150percentage
1 min Max! 110rpm+
recovery
Intensity: 50percentage
3 min easy spin
active
Intensity: 150percentage
1 min Max! 110rpm+
recovery
Intensity: 50percentage
1 min easy spin
active
Intensity: 150percentage
1 min Max! 110rpm+
cooldown
Intensity: 50percentage
2 mins easy spin cool down
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