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SST 2017 #2 of 10: Daily Workout - 08.10.17

August 10, 2017

Here's round 2 of the SST workouts for the bike. If you missed the 1st workout, click here, and you'll be lead right to it! The warm up stays the same but we increase the amount of time spent in the 80-90% range. It's a slow build up, but you'll be happy with where we end up by the end of all this. 

Warm up: 

10' easy and building towards low end zone 2

3x(30" high cadence/30" soft pedal) 

3' zone 2 (mid to low range) 

2' zone 3 (mid range) 

2' easy - aka 50% of FTP

(20' warm up) 


Main Set: 4 rounds

3' @75-80% wattage or 80-85% HR 

2' @80-90% w or 85-95% HR

3' @50% w or easy effort to get HR back into zone 2

2' @60% w or HR in mid zone 2

**With the 2' @80-90%, build by round so not to overexert yourself in the first two rounds** 

(10' rounds/40' set/60' total) 


Warm down: 

- Take a few extra minutes to spin easy here, if/as needed



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