Sprint/MAP/Sprint

Duration 56:30 TSS 78 IF 0.91 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.