July 13, 2019

SATURDAY 10 AM

CYCLING (stationary rollers)

30″ on 2:30″ off

Warm up
 15 min @ 80-100 W
atts Active Recovery

30.0 sec @ 260-280 W 
Maximal Effort
02:30 @ 160-200 W 
Tempo-Threshold Interval

Repeat x 3

Recovery
 8 min @ 100-120 W 
Active Recovery-Endurance

30.0 sec @ 260-280 W 
Maximal Efforts
02:30 @ 200-220 W
Threshold Interval

Repeat x 3

Recovery
 8 min @ 100-120 W
 Active Recovery-Endurance

30.0 sec @ 260-280 W 
Maximal Effort
02:30 @ 200-220 W
 Threshold Interval

Repeat x 3

Cool Down
 10 min @ 80-100 W Active Recovery

NOTE:

AM Body Weight – 172 lbs

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