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SST 2017 #4 of 10 - Daily Workout 08.24.17

August 24, 2017

Rolling into week 4! Be sure to save these for when it's appropriate in your season plan! 

 

Previous weeks: 

Week 1

Week 2

Week 3

Week 4: Breaking up the efforts a bit today and getting in 10' of work per round vs 7' of last week. Overall we're doing 3 rounds for a total of 30' of work, vs last week's 4 rounds that made 28' of work (work = harder sections above 60%) 

- Overall goal is that by week 10 you're doing 15-20' non-stop in the SST range

 

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: 3 rounds

2' @75-80% wattage or 80-85% HR 

2' @85-95% w or 85-100% HR

1' @75-80% wattage or 80-85% HR

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

2' @75-80% wattage or 80-85% HR 

1' @85-95% w or 85-100% HR

2' @75-80% wattage or 80-85% HR 

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

(15' rounds/45' set/65' total) 

 

Warm down

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

 

Cheers!

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