July 5, 2019

FRIDAY 11 AM

CYCLING (1 hour 10 mins; indoor rollers)

1. Warm up
 20 min @ 80-100 W
 Active Recovery
2. 1 min @ 180-180 W
 Steady State
3. 1 min @ 220-220 W
 Maximal Efforts
4. 1 min @ 180-180 W
 Steady State
5. 
 1 min @ 220-220 W
 Maximal Efforts
6. 1 min @ 180-180 W
 Steady State
7. 1 min @ 220-220 W
 Maximal Efforts
8. 1 min @ 180-180 W
 Steady State
9. 1 min @ 220-220 W
 Maximal Efforts
10. 1 min @ 180-180 W
 Steady State
11. 
1 min @ 220-220 W
 Maximal Efforts
12. Recovery
 5 min @ 80-100 W
Active Recovery

Repeat above for three sets

13. Cool Down 
10 min @ 80-100 W
Active Recovery

NOTE

  • AM body weight 174 lbs
  • Wouldn’t have been able to do this workout at this intensity a few months ago.

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