May 24, 2019

THURSDAY

CYCLING (Indoor trainer)
1. Warm up
15 min @ 80-100 W
atts Active Recovery
2. Active
30.0 sec @ 260-280 W
 Maximal Efforts
3. Active
02:30 @ 160-200 W
Tempo-Threshold Intervals
4. Active
30.0 sec @ 260-280 W
 Maximal Efforts
5. Active
02:30 @ 160-200 W
 Tempo-Threshold Intervals
6. Active
30.0 sec @ 260-280 W
 Maximal Efforts
7. Active
02:30 @ 160-200 W
 Tempo-Threshold Intervals
8. Recovery
8 min @ 100-120 W
 Active Recovery-Endurance Ride
9. Active
30.0 sec @ 260-280 W
 Maximal Efforts
10. Active
02:30 @ 200-220 W
 Threshold Intervals-Maximal Efforts
11. Active
30.0 sec @ 260-280 W
 Maximal Efforts
12. Active
02:30 @ 200-220 W
 Threshold Intervals-Maximal Efforts
13. Active
30.0 sec @ 260-280 W
 Maximal Efforts
14. Active
02:30 @ 200-220 W
 Threshold Intervals-Maximal Efforts
15. Recovery
8 min @ 100-120 W
 Active Recovery-Endurance Ride
16. Active
30.0 sec @ 260-280 W
 Maximal Efforts
17. Active
02:30 @ 200-220 W
 Threshold Intervals-Maximal Efforts
18. Active
30.0 sec @ 260-280 W
 Maximal Efforts
19. Active
02:30 @ 200-220 W
 Threshold Intervals-Maximal Efforts
20. Active
30.0 sec @ 260-280 W
 Maximal Efforts
21. Active
02:30 @ 200-220 W
 Threshold Intervals-Maximal Efforts
22. Cool Down
10 min @ 80-100 W 
Active Recovery

NOTE:

  • Day 31- AM body weight 171.5 lbs
  • RPE for cycling workout was 8-9

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