MyWhooshInfo
Cadence Changers With Sprints
Duration 42:51 TSS 60 IF 0.91 Has instructions-
07:00 @ 40% FTP - 60% FTP
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00:07 @ 170%
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4x01:00 @ 70%,
01:00 @ 70% -
00:10 @ 250%
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03:00 @ 50%
-
00:07 @ 170%
-
4x01:00 @ 70%,
01:00 @ 70% -
00:10 @ 250%
-
03:00 @ 50%
-
00:07 @ 170%
-
4x01:00 @ 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.