Sprint/MAP/Sprint

Duration 56:30 TSS 159 IF 1.3 Has instructions Has RPM target

04:00 @ 60%
03:00 @ 70% @ 85RPM
02:00 @ 80% @ 75RPM
02:00 @ 103%
03:00 @ 55%
3x
00:07 @ 175%,
01:23 @ 55%
03:00 @ 55%
00:05 @ 400%
03:30 @ 120%
00:05 @ 400%
07:00 @ 55%
00:05 @ 400%
03:30 @ 120%
00:05 @ 400%
07:00 @ 55%
00:05 @ 400%
03:30 @ 120%
00:05 @ 400%
03:00 @ 55%
07:00 @ 50%

This is a challenging session. Get into the right mindset to hurt yourself. A 5-second sprint bookends each effort. Then 3m30s at your MAP (Maximal Aerobic Power).

You are testing your fatigue resistance with the final sprint! The sprints simulate an attack in a race. They will also spike the effort.