June 12, 2019

WEDNESDAY 4:30AM

2 mile walk

WEDNESDAY 6 PM

CYCLING (stationary rollers)

SUPER SPRINT SETS
Warm up
 15 min @ 80-100 watts Active Recovery
10.0 sec @ 400-800 watts
50.0 sec @ 140-160 W Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
Recovery 
8 min @ 100-120 W
Active Recovery-Endurance Ride

Repeat above for three total sets

Cool Down 
15 min @ 80-100 W
Active Recovery

NOTE

  • AM Body weight – 173 lbs

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