July 17, 2019

WEDNESDAY 5 PM

CYCLING (stationary rollers)

ROLLING ACCELERATIONS

Purpose- building efforts to follow moves in races, or make the moves. Full recovery between efforts.

Warm up
 15 min @ 3 RPE
80-100 rpm 
Progressive warm up
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.
Recovery 
5 min @ 6 RPE
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.
Recovery 
5 min @ 6 RPE
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.
5 min @ 6 RPE
Cool Down
 10 min @ 3 RPE

NOTE:

AM Body Weight – 173 lbs

 

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