MyWhooshInfo
Cadence Changers With Sprints
Duration 42:51 TSS 60 IF 0.91 Has instructions
warmup
07:00 @
40% FTP - 60% FTP
00:07 @
170%
4x
01:00 @ 70%
01:00 @ 70%
00:10 @
250%
03:00 @
50%
00:07 @
170%
4x
01:00 @ 70%
01:00 @ 70%
00:10 @
250%
03:00 @
50%
00:07 @
170%
4x
01:00 @ 70%
01:00 @ 70%
00:10 @
250%
05:00 @
55%
This session will help improve your pedalling efficiency and increase your cardiovascular capacity. Developing from previous weeks' sessions, we will include a max power sprint at the start and end of each block.
The Sprint at the start should be completed at around 80 per cent of your maximum power. Each 8-minute block should follow 1 minute at 90 rpm, followed by 1 minute at 120 rpm, repeated for the duration of the interval. The final Sprint should be maximal effort! Carry out 3 x 8-minute blocks with 3 mins recovery.
The Sprint at the start should be completed at around 80 per cent of your maximum power. Each 8-minute block should follow 1 minute at 90 rpm, followed by 1 minute at 120 rpm, repeated for the duration of the interval. The final Sprint should be maximal effort! Carry out 3 x 8-minute blocks with 3 mins recovery.