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SST 2017 #3 of 10 - Daily Workout - 08.17.17

August 17, 2017

Coming at you with week 3 of this 10 week build up! If you missed any of the previous workouts, links to the first two weeks are below: 

Week 1

Week 2

Week 3: we're bumping up to 4' and 3' respectively, but dropping a minute from the 60% recovery. Also upping the 2nd part of the build to 85-95%. 

 

Warm up:

10' easy and building towards low end zone 2

3x(30" high cadence/30" soft pedal) 

2' zone 3 (mid to low range) 

1' zone 4 (mid range) 

2' easy - aka 50% of FTP

2' @60% of FTP

(20' warm up) 

 

Main Set: 4 rounds

4' @75-80% wattage or 80-85% HR 

3' @85-95% w or 85-100% HR

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

1' @60% w or HR in mid zone 2

(11' rounds/44' set/64' total) 

 

Warm down: 

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

 

Cheers! 

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