August 4, 2019

SUNDAY -1100

CYCLING (stationary rollers)
43 minutes rolling accelerations

Warm up
 15 min @ 3 RPE
 80-100 rpm
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
Repeat 1’/5’ intervals for 3 sets
Cool Down
 10 min @ 3 RPE

NOTE:

  • These are great for building to the efforts to follow moves in races, or make the moves. Full recovery between efforts.
  • recorded highest 1 min power over past two seasons during second interval

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